How to Improve your Sleep Hygiene
Getting enough sleep is a critical factor in overall health and well-being that is sometimes overlooked. A good night’s sleep works to balance our hormones, reset our energy levels, process memories, consolidate information regarding things that happened to us during the day, and even affects the way in which we recover from exercise. On the flip side, consistently not getting enough sleep can wreak havoc on your immune system, negatively affect your mental health, heart health, memory and even increase your risk for anxiety or depression.
Even with all of that information in hand, many of us do not devote nearly enough attention to our sleep hygiene. In fact, research from Sleep Cycle revealed that no country in the world currently achieves the recommended 8 hours of sleep regularly.
So what is sleep hygiene, anyway? Sleep hygiene is all about the healthy habits you incorporate in your routine in order to promote a good night’s sleep. Your sleep hygiene is critically important to be able to support your body in it’s job to repair and reset itself. The average adult should aim for 7-9 hours of uninterrupted sleep each night. With that in mind, here are seven ways to improve your sleep hygiene and get more restful sleep - tonight!
7 Ways to Improve Your Sleep Hygiene
Adhere to a Sleep Schedule
You can set yourself up for success and get to sleep easier by following a sleep schedule. Try to go to bed and wake up at roughly the same times every day, even weekends. Doing so will help train your body to know when it’s time to rest.
Set Up Your Ideal Sleep Environment
Most people sleep best in a room that is cool, quiet and dark.
Turn Off Electronic Devices
Did you know that the blue light emitted from cell phones and tablets actually sends signals to our brains that it is still daytime? Using them at night makes it harder for our brains to shut off when it is time to sleep. Try to put your devices away at least 1 hour before heading to bed.
Take Time Before Bed to Relax and Unwind
Set aside 30-60 minutes to do something that will help you quiet your mind for when it's time to close your eyes. Try jotting some thoughts in a journal, writing out your next day’s to-do list, taking a warm bath, or listening to music.
Skip the Nightcap
It might feel like a drink before bed helps you get to sleep more quickly, but unfortunately alcohol doesn’t help you sleep better. Alcohol affects the production of sleep-inducing chemicals in the brain and can affect the quality of restorative REM sleep.
Try our Goodnight Pillow Mist that will surely make you drift away!
Pillow mists use calming scents to help produce those sleep inducing chemicals we were talking about! Just a few spritzes on your pillow before bed can help calm you and prepare your body for a restful sleep. Check out our Goodnight Pillow Mist Here. *Link to product*
Turn on a Sleep Meditation
Sleep Meditations can help create the conditions necessary for quality sleep by relaxing our bodies and calming our minds. You can find a ton of free recordings that smoothly guide you through a meditation journey on YouTube or Spotify.
Getting consistently restful sleep allows our bodies to recharge themselves and be ready for a new day. Simply getting enough quality sleep each night can maximize your productivity, concentration, communication and focus. check in on your sleep hygiene with the tips above!