If you’ve ever felt tired during the day, you know how important sleep is. You’ve also probably heard that eight hours a night is the magic number for restful slumber. However, if you’re frequently not getting enough sleep or the quality of your sleep is poor, you may have poor sleep hygiene.
Many people also suffer from undiagnosed sleep disorders; some of the most common can be linked to their sleep habits developed over time. As such, it’s important to be aware of the signs so you can address the issue and get the rest you need.
This article will explore sleep hygiene, why it’s important, and some simple tips for improving your sleep habits.
Sleep: The Basics
First, let’s review some basics about sleep. We all need it, but what exactly is it? Have you ever considered what happens to your body when you sleep?
Sleep is a naturally occurring state of rest that helps our bodies and minds recover from the day. It’s a part of our daily sleep-wake cycle, which is regulated by our internal body clock. This daily rhythm, also known as our circadian rhythm, determines how much light we’re exposed to each day.
During sleep, our bodies heal and repair themselves. Important hormones are released, and our brains consolidate memories and process information. In other words, sleep is vital for our physical and mental health.
Most people need around eight hours of sleep a night, though some need more and some need less. It’s important to listen to your body and get the right amount of sleep.
The Two Types of Sleep
To understand sleep hygiene, it’s helpful to know a little about the two types of sleep: REM (rapid eye movement) and non-REM.
REM sleep is when we dream. It’s lighter sleep, and our brains are more active. This stage usually makes up 20-25% of our total sleep time. Meanwhile, non-REM sleep is deeper sleep. We don’t dream during this stage, and our brains are less active. Non-REM sleep makes up 75-80% of our sleep time.
During a typical night, we cycle through these stages several times. We start in non-REM sleep and move into REM sleep several times before morning. Sleep quality depends on how well we cycle through these stages. For example, if we constantly wake up at night, we won’t get deep, restful sleep.
Sleep Patterns
Most people have a regular sleep pattern: we go to bed at night and wake up in the morning. However, some people work night shifts or have other schedules that don’t follow this pattern. In these cases, getting enough sleep is still important, even if it means taking a nap during the day.
What’s important is to have a consistent sleep schedule that works for you. This means going to bed, napping, and waking up at the same time each day. This regularity can help support your body’s natural sleep-wake cycle and improve the quality of your sleep.
Sleep Hygiene and Developing Healthy Sleep Habits
Whether we realize it or not, we all have certain habits and routines that impact our sleep. These habits are known as our sleep hygiene.
But sleep hygiene is not just about going to bed at a certain time or sleeping in a dark room. Sleep hygiene includes what we eat and drink before bed, how much exercise we get during the day, and how we manage stress. Let’s take a look at each of these factors.
Environment
Our sleep environment plays a big role in how well we sleep. It should be dark, quiet, and cool. This signals to our bodies that it’s time to sleep. Having a comfortable environment can make a big difference in your sleep quality.
Sleep Habits
Our sleep habits are also important for good sleep hygiene. As we mentioned above, it’s important to go to bed and wake up simultaneously every day, even on weekends.
It’s also important to avoid caffeine and alcohol before bed. Caffeine can stay in our system for up to eight hours, so it’s best to avoid it after 2 p.m. Alcohol may make us sleepy, but it can disrupt sleep later in the night.
And finally, it’s important to avoid working or using electronic devices in bed. Our beds should be for sleep and relaxation only. This helps our brains associate them with sleep. Developing good sleep habits is key to good sleep hygiene, which, in turn, gets us healthy, better sleep.
Lifestyle choices
Our lifestyle choices can also affect our sleep. For example, exercise is great for our health, but it can also make it harder to fall asleep. It’s best to avoid exercise in the few hours before bed.
Stress is another factor that can affect our sleep. When we’re stressed, our bodies produce the hormone cortisol. This makes it harder to fall asleep and stay asleep.
It’s important to manage stress to improve our sleep. Some good stress-management techniques include exercise, journaling, and meditation.
Why is sleep hygiene so important?
As we’ve pointed out, getting enough quality sleep is essential for physical and mental health. Poor sleep health can lead to a number of problems, including:
- Fatigue
- Impaired concentration and memory
- Moodiness
- Irritability
- Weakened immune system
- Increased risk of accidents and injury
- Weight gain
Poor sleep hygiene can also contribute to or worsen existing health conditions, such as anxiety, depression, and chronic pain.
Sleep Hygiene and Sleeping Disorders
A number of sleeping disorders can also be caused or worsened by poor sleep hygiene. These include:
Insomnia
This is the most common sleep disorder. It’s defined as difficulty falling asleep or staying asleep. Those with insomnia may also have difficulty functioning during the day.
Insomnia can be primary or secondary. Primary insomnia is not caused by another health condition. It may simply be due to stress or a change in routine. Secondary insomnia is caused by another health condition, such as anxiety, depression, or chronic pain.
Sleep apnea
Those who suffer from sleep apnea stop breathing for short periods during sleep. This can happen multiple times per night and can cause loud snoring. It can also lead to daytime fatigue.
For some, sleep apnea is caused by poor sleep hygiene. This is because obesity and alcohol use can contribute to the condition. Sleep apnea can sometimes be caused by physical obstruction, such as a blocked airway.
Restless legs syndrome
The name of this disorder says it all. People with restless legs syndrome have an irresistible urge to move their legs, often due to an uncomfortable sensation. This can make it difficult to fall asleep and stay asleep.
Narcolepsy
This is a condition that causes extreme daytime fatigue. People with narcolepsy may fall asleep suddenly and without warning, even in the middle of an activity. Narcolepsy can also cause sleep paralysis, the temporary inability to move or speak when falling asleep or waking up.
Improve Your Sleeping Habits Today
Start by adopting a few healthy habits. These can help you to get the quality sleep you need to feel your best. It doesn’t have to happen overnight (pun intended), but making some small changes can impact your sleep.
On top of the basics, like maintaining a regular sleep schedule and keeping your bedroom dark, cool, and quiet, here are some other sleep hygiene tips to help you get started:
Make your bed as comfortable as possible. Use sheets and pillows that are soft and comfortable. Consider investing in a mattress that’s supportive and comfortable.
Read or listen to something calming before bed. This can help you to relax and prepare for sleep. A bedtime story, soft music, or a guided meditation can all be helpful.
Buy an eye mask and earplugs. These can be helpful if your bedroom is not completely dark or quiet. Your body needs complete darkness and silence to produce melatonin, the hormone that regulates sleep.
Don’t sleep with your pets. If you’re used to sleeping with your pet, it may take some time to get used to sleeping without them. But it’s worth it for a good night’s sleep.
Eat dinner at least a few hours before bedtime. Eating too close to bedtime can make it difficult to fall asleep. Food can also interfere with sleep if you have indigestion or heartburn.
Get a massage. A massage can help to relax your muscles and reduce stress. This can be a helpful way to unwind before bedtime. Ask your partner, spouse, or friend for a massage, or visit a professional masseuse.
Run a warm bath. Soaking in a warm bath can help you to relax and prepare for sleep. Add some Epsom salts or lavender oil to your bath for an extra calming effect.
Limit screen time. The blue light from screens can interfere with melatonin production. So it’s best to limit screen time in the hours leading up to bedtime. If you must use a screen, consider using blue light-blocking glasses or downloading a blue light filter for your device.
Meditation and Quality Sleep
While you can do several things to improve your sleep hygiene, one of the most effective is meditation. Meditation is a mindfulness practice that can help you relax and focus your thoughts.
There are many different types of meditation, but one of the simplest is to focus on your breath. Sit or lie down in a comfortable position. Close your eyes and focus on your breath moving in and out of your body. If your mind starts to wander, gently bring it back to your breath. You can do this meditation for as long as you like, but even a few minutes can help to improve your sleep.
You can also listen to guided meditations specifically designed for sleep. There are many of these available online or on apps such as BetterSleep. BetterSleep is a free app that offers a variety of sleep-promoting meditation and relaxation techniques, as well as audio recordings of calming sounds, from rain to white noise.
If you’re new to meditation, it’s best to start with just a few minutes a day and gradually increase the length of time you meditate. You may also want to try different types of meditation to see what works best for you.
Final Thoughts
Sleep is essential for good health, but many people don’t get the quality or quantity of sleep they need. Poor sleep hygiene is often to blame.
If you’re struggling to sleep, start by changing your habits and environment. These simple steps can make a big difference in your sleep quality. You may also want to try meditation, which can help to improve sleep by promoting relaxation.
BetterSleep allows you to listen to different types of guided meditation and calming sounds to help you fall asleep. The app is free and available on both iOS and Android devices.
If you’re still having trouble sleeping, talk to your doctor. There may be an underlying medical condition that is causing your sleep problems. Your doctor may prescribe sleep medicine to help you to get the restful sleep you need.
