Do you ever find yourself lying in bed for hours on end, staring at the ceiling, and not being able to fall asleep? Finding yourself to be tossing and turning, watching the time pass by? Now think about how you feel the next day: groggy? Grumpy? Finding it difficult to concentrate or motivate yourself?

Maintaining a good sleep schedule is beneficial for both physical and mental health. Adults between the ages of 18- 64 require 7-9 hours of sleep per night for sufficient sleep and energy, yet research shows that approximately 35.2% of American adults do not get enough sleep (Suni, 2021). If you find yourself in this percentage, it is important to begin to practice good sleep hygiene.  

What is sleep hygiene?

Good sleep hygiene is the practice and habits that are formed and maintained to promote a good night’s sleep. This refers to habits throughout the entirety of the day, not just the moments before bed.

Tips on crafting good sleep hygiene:

• Go to sleep and wake up at the same time each day. By providing your body with a consistent schedule it can promote and reinforce your internal clock.

• Exercise regularly. Exercise during the day can help the body to unwind and destress. However, it is suggested that you do not exercise close to bedtime.

• Watch your caffeine intake. While everyone has a different tolerance to caffeine, it is important to stop or slow down consumption as the day goes on. You may not notice the active effects of the caffeine, but your body does.

• Mange stress levels prior to bedtime. If you find yourself having a particularly stressful day or evening, it is important to be mindful of this and address the stress prior to going to sleep. This can help alleviate the time spent in bed focusing on stressful thoughts. Try to write down your worries or create a to do list before laying in bed.

• Limit screen time before bed. The blue light from screens can be detrimental to your sleep habits, this can reinvigorate your brain and make it more difficult to shut off. Begin practicing turning off your phone, tablet, or laptop prior to going to bed.

• Increase mindfulness. Try to incorporate a mindfulness activity prior to going to sleep. This could be but is not limited to breathing exercises, grounding techniques, or meditation.

• Try drinking herbal tea. Herbal, non-caffeinated tea can be helpful in winding down after a long day. Some examples include curated sleep blends, chamomile, or lavender.  

• Create a bedtime routine. Having a consistent routine to help wind down prior to bed allows your body and mind to feel better regulated and calm. It is important to start this routine approximately 30- 60 minutes prior to bedtime.

• Create a comfortable sleep environment. Take the time to notice how it feels when you go to lay down in bed. Evaluate the amount of light that comes into your room, your mattress, pillows, room temperature, blankets, and noise level. If you find that some of these elements are lacking for relaxation or comfortability, make changes!

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