Sleep is an essential part of our overall health. While we sleep, our body performs crucial maintenance functions that allow us to remain as healthy as possible. This includes rejuvenating cells that keep us looking young, maintaining proper organ function, repairing and strengthening muscles, removing toxins from your brain, and so much more.
Despite all this many people still don’t get enough quality sleep. Whether it’s due to an overly busy schedule or simply getting carried away with episode after episode of our favorite show, sleep seems to be put on the backburner when it comes to priority. And even when you do try to catch up on sleep, you might still find yourself waking up feeling groggy despite your best efforts. There are many factors that can interfere with our quality of sleep, but luckily, many of them are fairly easy to control.
If you are tired of not getting enough sleep, relying on coffee to power you through rough mornings, or are committed to prioritizing sleep as part of leading an overall healthier lifestyle, then these 5 sleep hygiene tips are for you:
- Establish a routine
- Keep your room dark
- Adjust the temperature
- Limit noise interference
- Pay attention to what you eat and drink
But first, for those who have tried all the standard sleep improvement recommendations, you might consider trying a supplement like GABA for sleep. This supplement helps promote feelings of calmness and aids the brain in relaxing.
Now, let’s dive deeper into our sleep hygiene tips so you can apply them to your own life and start getting a better night’s rest.
Establish a Routine
If you have trouble falling asleep, establishing a sleep schedule could be the solution to your problems. Our body has a natural internal clock, which helps us know when it’s time to wake up and go to sleep. However, many people go to bed and get up at inconsistent times (especially when comparing weekday and weekend routines), which can throw off this internal clock. In turn, we have a harder time falling asleep.
To help you fall asleep more easily at night, start following a sleep schedule. Pick a time that you will wake up and a time that you will be asleep by each night. Keep in mind that the recommended daily amount of sleep for adults is 7-9 hours.
Keep Your Room Dark
Another factor that can impact your body’s internal clock and interfere with your ability to go to sleep is light exposure. Whether it’s light outside from street lights or light from the living room because someone else is awake in the house, it’s important to block out as much light from your room as possible. Before bed, make sure you turn off all the lights, close your curtains tightly (if your curtains are sheer, invest in thick, high-quality curtains, shades, or blackout panels), and turn off the TV. Related to this, you also want to avoid using your phone or any other sources of blue light at least 30 minutes before you go to bed.
Adjust the Temperature
According to the National Sleep Association, you should keep your b
edroom between 60°F and 67°F for optimal sleep comfort. This is because your body needs to drop in temperature to help you fall asleep. Keeping your home in this temperature range can help aid that process and keep you in the right temperature zone for a more restful sleep. If you don’t have air conditioning, consider placing fans near the bed, using a cooling blanket, or other products that are designed to help lower body temperature.
Limit Noise Interference
Noise interference is known to interfere with sleep, even if you might not remember it in the morning. Sleep disturbances can cause twitching, tossing and turning, and other physical reactions that detract from sleep quality. If you feel like you’re never fully rested, noises from outside or within your home (such as a malfunctioning appliance or a snoring partner), may be the culprit. Try closing your windows and removing any noise-making equipment from your room (or at least fixing them). If that doesn’t help, you may want to consider wearing ear plugs or using a white noise machine to help mask other sounds.
Pay Attention to What You Eat & Drink
You likely know that caffeine and alcohol can keep you up at night if you have them too close to bedtime, but did you also know that certain foods can be a problem too? Some foods can take too long to digest, so if you have them before bedtime, they can make it harder to fall asleep or remain asleep. To help prevent foods and beverages from interfering with your quality of rest, it’s recommended that you stop eating within 3 hours of your bedtime and stop drinking fluids within 2 hours of bedtime. You may also need to make changes within your diet to help you get a better night’s sleeps, so consider what you’re eating too.
Hopefully these tips will help you improve your sleep habits, so you can feel more awake, productive, and healthier.