Forming good sleep habits
Many sleep specialists talk about the importance of “sleep hygiene”; put simply, this is a set of guidelines that will help maximize your chances of getting the best and most restful sleep.
The quality of your sleep depends on many factors—which are covered in this book—but developing positive habits is a great place to start in your quest for better sleep. However, it’s worth remembering that the healthiest habit of all is to relax. Worrying about achieving the “perfect” conditions for sleep can be counterproductive, so look at building sleep hygiene into your life as an act of self-care—a way to wind down and create an environment that gives you the best chance of sleeping well.
A good routine
“Sleep hygiene” sounds cold and clinical, but it’s simply a description of the ways in which you can make it easier to get into the habit of great sleep. Use this list as a stepping-off point for forming your own routine rather than as a rigid prescription.
1
Prioritize sleep
Work out how much sleep you need and count back from the time you need to get up to figure out when to go to bed to ensure you get this.
2
Keep a routine
The body thrives on consistency. Focus on a consistent sleep and wake time seven days a week.
3
Get enough natural light
Heading outside early in the morning and keeping lights low at night helps synchronize your circadian rhythm.
4
Take care with caffeine
Caffeine lingers in your system and has a sleep-blocking effect. Try to avoid consuming caffeine after 2 p.m.
5
Avoid nicotine and alcohol
Nicotine is a stimulant and promotes alertness. Alcohol is a sedative but disrupts sleep.
6
Reduce stimulation
Avoid social media and emails at night. Think about your TV choices; an action movie is more likely to overstimulate you and keep you awake and alert.
7
Comfort is key
Sleep is an all-around sensory process, so ensure that the room is cool and that your bed, bedding, and nightclothes are all comfortable.
8
Be active
Exercise helps regulate your circadian rhythm. Think about when to exercise to leave yourself enough time for winding and cooling down before bed.
9
Take daytime naps
To boost energy, set the alarm for 30 mins and close your eyes. Avoid longer naps—this could mean you wake from deep sleep and feel groggy, not refreshed.
10
Relax
Stress is linked to sleep problems. Develop relaxation practices that you enjoy and do them regularly.
11
Create a safe haven
Make your bedroom into a sleep sanctuary—somewhere you actively want to be and find enticing.
12
Cut the noise
Sudden noises wake most people, but ongoing noise can reduce sleep quality. Consider earplugs or sound-masking devices.