What is Sleep Hygiene, & Why is it Important?
By Emma Kershen, LMSW
Quality sleep is an essential component of a healthy mind and body! Healthy sleep is important for both physical and mental health and can help improve productivity and overall quality of life. Getting enough sleep has numerous benefits, including reduced stress and improved mood, improved immune function, maintaining healthy weight, improved heart health and metabolism, decreased risk of chronic health conditions (such as type 2 diabetes, stroke, heart disease, high blood pressure), and improved attention and memory. Sleep hygiene refers to the healthy habits, behaviors, and environmental factors that contribute to getting a restful night's sleep.
Some tips:
Set a fixed bedtime and wake time, even on weekends. Be consistent!
Avoid screens and devices at least 30 minutes before bedtime as the blue light is stimulating and may disrupt the natural production of melatonin (sleep hormone)
Avoid daytime napping and get plenty of natural light during the day
Keep the bedroom quiet, dark, and relaxing, and set it to a comfortable and cool temperature
Have a comfortable mattress, pillow, and bedding. Comfort is important! Some find drowning out light or noise to be helpful as well
Avoid large meals, alcohol, nicotine, and caffeine before bed
Establish a night-time or wind-down routine: examples- reading, hot shower or bath, calming scents, a cup of decaf herbal tea, listening to relaxing music/sounds, sleep meditation, yoga nidra 10-minute Yoga Nidra for Sleep (youtube.com)
Use the bed for sleep or sex only- limit the amount of time spent awake in bed (If you are tossing and turning, after 20 minutes, try getting up and stretching or doing something calming in dim light before trying to fall asleep again)
Exercise regularly and maintain a healthy diet
For more information, visit About Sleep | Sleep | CDC and Mastering Sleep Hygiene: Your Path to Quality Sleep (sleepfoundation.org)
For more information regarding sleep and technology, visit Technology in the Bedroom (sleepfoundation.org)
If you are looking to work toward self-care goals such as improving sleep hygiene, therapy can be a safe and supportive environment to do so. Feel free to reach out to us and start your self-care journey today! You deserve it!