Falling asleep typically isn’t as easy as just lying down and closing your eyes. Getting quality ZZZs often comes down to preparation and planning — or something experts like to call “sleep hygiene.”
What does that mean at the end of the day? Let’s find out from sleep medicine specialist Nancy Foldvary-Schaefer, DO.
What is sleep hygiene?
“Sleep hygiene” refers to healthy habits that can make it easier to relax and nod off at night. Poor sleep practices, on the other hand, can stress your body when it should be getting ready to rest.
“Sleep hygiene is essentially the prep work we can do to protect our sleep and ensure that we sleep well,” explains Dr. Foldvary-Schaefer.
And here’s the thing: Many of us could use a little help when it comes to sleeping. Research shows that more than 1 in 3 people in the United States don’t regularly get the quality sleep they need.
The effect is more serious than the morning groggies, too. Consistently missing out on sleep can be damaging to your body and mind.
“We talk so much about diet and exercise when it comes to health, but sleep is another important part of that conversation,” says Dr. Foldvary-Schaefer. “That’s why good sleep hygiene is foundational to health and wellness.”
8 sleep hygiene tips
The key to a good night’s sleep starts long before your head hits the pillow.
“Many of us have adopted poor sleep hygiene habits that really sabotage us from getting a good night’s sleep,” says Dr. Foldvary-Schaefer. “But there are simple things you can do to sleep and sleep well.”
Here are eight simple habits and practices you can do daily to help you improve sleep over time.
1. Stay consistent
Your body craves consistency when it comes to establishing good sleep hygiene and healthy sleep habits. “One thing we always promote is setting standard bedtimes and wake times,” emphasizes Dr. Foldvary-Schaefer.
Keeping to a schedule trains your circadian rhythm, or your body’s natural internal clock. You’ll be primed to fall asleep faster and wake up feeling refreshed if you go to bed and wake up around the same time.
And while sleeping in on weekends may sound appealing, those extra ZZZs might actually make you more tired. Oversleeping can cause some of the same issues as not getting enough rest.
2. Create a wind-down routine
Falling asleep is a process that begins about an hour before your head hits the pillow. Use those minutes to signal to your body and mind that it’s time to wind down, recommends Dr. Foldvary-Schaefer.
You can embrace this sleep hygiene concept by:
- Engaging in calming activities, like reading, journaling or listening to soft music
- Taking a warm shower or bath
- Doing bedtime yoga or gentle stretching
- Following a consistent set of self-care steps, like flossing, brushing your teeth, pampering your skin, etc. (try to do them in the same order every night)
- Keeping the lighting dim
- Limiting screen time on phones, tablets and TVs
3. Make your bedroom comfy
Your bedroom and bed should be a comfortable space dedicated to getting rest. (The boudoir is also an ideal spot for intimate relations, but that’s a separate topic.)
“The bedroom isn’t a place to use your laptop, watch movies or have long conversations,” says Dr. Foldvary-Schaefer. “Those things will eventually promote a sloppier sleep hygiene that, in turn, will reduce your quality and quantity of sleep.”
Here are a few ways to create an ideal sleep environment:
- Keep your phone, tablet, computer and other screens out of your bedroom.
- Make your bed as sleep-inducing as possible, with a supportive mattress and comfy pillows.
- Use minimal lights and consider blackout curtains on your windows.
- Keep the room temperature on the cool side. Some experts recommend a temperature around 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius).
4. Try not to eat close to bedtime
As your body winds down for sleep, so does your digestive system. But late-night eating forces your body to deal with whatever snack just landed in your belly.
That sudden activity in your gut can make it more difficult to fall asleep.
“Some people can be affected with acid reflux after they eat or just feel a little uncomfortable when they lie down,” says Dr. Foldvary-Schaefer. “Eating is just not something that fits with healthy sleep.”
She recommends avoiding eating for three hours before bedtime.
If you’re hungry late, opt for something light and easy to digest. Good options include Greek yogurt with berries, a small handful of nuts or crackers with cheese. Try to avoid spicy or greasy snacks or items high in sugar.
5. Watch what you drink
It’s important to stay hydrated, but when and what you drink can affect your sleep.
It’s best not to load up on fluids right before bed, notes Dr. Foldvary-Schaefer. A full bladder can make it more difficult to fall asleep and make your snooze less restful. (It also may get you up to pee in the middle of the night.)
What’s in your cup matters, too. Try to stay away from caffeinated drinks later in the day, as the energizing boost they provide may make it tougher to conk out.
Alcohol also doesn’t mix well with good slumber either. While it may help you fall asleep faster, alcohol in your system leads to your sleep being fragmented. Essentially, your brain wakes up and interrupts your sleep cycle.
“It really wreaks havoc on your quality of sleep,” she adds.
6. Calm your mind
Putting your mind to rest is key to good sleep hygiene. Unfortunately, all sorts of thoughts may pop into your head as you’re trying to drift off to dream. Am I prepared for that meeting? Did I pay the water bill? Is it going to rain?
Dr. Foldvary-Schaefer suggests a few ways to calm your racing mind and get to sleep faster:
- Meditation
- Gentle yoga stretches
- Progressive muscle relaxation
- Journaling to get those worries out of your head
7. Avoid exercise before bed
Exercise does a lot of good for your body, but breaking a sweat before bedtime isn’t ideal for sleep hygiene.
“Exercise revs up stimulating hormones in the body,” explains Dr. Foldvary-Schaefer. “Working out within an hour or two of bedtime can trigger insomnia and make it much more difficult to fall asleep.”
Try to target your exercise for morning or late afternoon to give your revved-up engine time to cool down.
8. Limit napping
Napping has the ability to interfere with sleep hygiene by reducing your body’s urge to sleep at night. “It can disrupt your body’s internal clock, especially if the nap is long or taken late in the day,” cautions Dr. Foldvary-Schaefer.
If you’re going to nap, try to keep it to 10 to 20 minutes and do it early in the afternoon.
Signs of poor sleep hygiene
So, what are some signs that you may want to adjust your routine to get a better night’s sleep? Dr. Foldvary-Schaefer says any of the following could apply.
- Taking more than 20 minutes to fall asleep at night
- Waking up feeling unrefreshed even after a full night in bed
- Feeling drowsy or struggling to stay awake during the day
- Needing caffeine or frequent naps to function
- Having trouble concentrating or making more mistakes than usual
- Feeling irritable, moody, anxious or unusually emotional
- Getting sick more often, as poor sleep can affect the immune system
- Having headaches, low energy or a general sense of fatigue
- Dark undereye circles, dull skin or looking visibly tired
When to seek help
If you’re not getting quality ZZZs despite your best sleep hygiene efforts, talk to a healthcare provider for advice. They may suggest that you see a sleep medicine expert to figure out a solution.
And don’t let sleep issues linger for months, advises Dr. Foldvary-Schaefer. Small problems can grow into problematic sleep disorders that undermine your health and day-to-day activities if they’re not addressed.
“Sleep is too important to your health to ignore problems,” she says. “The sooner we diagnose things and the faster we treat them, the better you can feel.”
And that should help you rest easy.
