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Sleep’s a hot topic these days, because we know getting enough shut-eye delivers so many important benefits. And a solid sleep hygiene routine can help you make sure you’re getting the recommended seven to nine hours, so you feel energized and refreshed in the morning.
“Good sleep hygiene helps regulate your body’s internal clock and improves your overall sleep quality,” says Vikas Jain, MD, a sleep medicine specialist at Texas Health Center for Diagnostics in Plano, Texas.
So yeah, definitely a good thing to have. Except, what is sleep hygiene? If you’re not quite sure, you’re in the right place. Here’s a quick explainer along with what you should (and shouldn’t) be doing to get a good night’s rest.
What does ‘sleep hygiene’ mean?
Quality sleep doesn’t just happen. There are some habits or behaviors that make it harder to come by, and others that set the stage for a solid night’s rest. When experts talk about “sleep hygiene,” they’re basically talking about the latter, according to the Centre for Clinical Interventions.
“Sleep hygiene refers to the practices, habits, and environmental factors that are critical to getting good quality sleep. It encompasses a range of behaviors and conditions that promote restful, uninterrupted sleep,” Dr. Vikas says.
That means sticking to a consistent sleep schedule and bedtime routine, keeping your sleep space comfy, and generally avoiding behaviors that make it harder for you to doze off at night.
What does poor sleep hygiene look like?
Poor sleep hygiene basically includes any nighttime behaviors that make it harder for you to fall and stay asleep. In practice, Dr. Vikas says that might look like the following:
- Having an inconsistent bedtime and wake time
- Scrolling your phone or tablet before bed
- Eating big meals or snacks before bed
- Having caffeine or alcohol in the evening
- Sleeping in a space that’s too warm, loud, bright, or disruptive.
Most of us do these things once in a while and might spend the night tossing and turning as a result. But when they start to become the norm, that veers into poor sleep hygiene territory. And you’ll likely feel the effects, because you’ll consistently be getting less sleep than you need.
That can lead to problems like daytime tiredness or irritability, waking up throughout the night, or having trouble getting up in the morning. And in the long term, you might be more prone to health problems like catching frequent colds, cravings for sugary or high-fat foods, and a higher risk for high blood pressure, obesity, diabetes, heart disease, and stroke, according to the National Heart, Lung, and Blood Institute (NHLBI).
How to practice good sleep hygiene
There are lots of things you can do to clean up your bedtime act, including the following:
- Stick to a schedule. Having the same bedtime and wake time “helps your body anticipate when to feel sleepy or alert, improving overall sleep quality,” Dr. Vikas says. Deviating a little on the weekends—about an hour or so—is generally okay.
- Make your sleep space comfy. Think dark, cool, and quiet. Bright light makes it harder to doze off, so consider using blackout shades or wearing an eye mask. Lower your bedroom’s thermostat to between 60 and 67 degrees Fahrenheit. And run a white noise machine or wear earplugs to block out any noises from outside, per UpToDate.com.
- Have dinner on the early side. Plan to have your last meal at least three to four hours before you go to sleep and try to swap heavier late-night snacks for something light like fruit, yogurt, or nuts instead, recommends the Cleveland Clinic. Eating too close to bedtime messes with your digestive system, which in turn can mess with your sleep.
- Skip the nightcap. Booze initially makes you sleepy and chill. But when the alcohol starts to leave your system a couple hours later, your sleep can get disrupted, leaving you feeling more groggy in the morning, UpToDate.com notes.
- Put your phone away. “It’s recommended to avoid screens 60 to 90 minutes before bedtime,” Dr. Vikas says. The blue light emitted from your phone, tablet, or computer suppresses the production of the sleep hormone melatonin. Plus, all those feed updates or emails can make you anxious or wound up.
- Have a power-down routine. Instead of scrolling (or another high-energy activity like working out), do something that helps you feel calm. That could be “reading a book, taking a warm bath, practicing relaxation exercises such as deep breathing or progressive muscle relaxation, or listening to soothing music,” Dr. Vikas suggests. “These activities help signal to your brain that it’s time to wind down and prepare for sleep.”
- Don’t use your bed for other things. Your bed should be for reserved for sleep and sex, per Harvard Health. Try to keep everything else out of there!
You don’t have to tackle this whole list at once, BTW. Pick one habit to focus on for a couple days, and once you’ve got that down, move on to another one. Before long, you’ll have reconfigured your entire bedtime routine. And hopefully get more zzzs in the process.
Other lifestyle tweaks for better sleep
The key to a better night’s sleep often also depends on what you do during the day, too. Here are a couple tips for the daytime to keep in mind:
- Get some a.m. sun exposure. Lift those shades as soon as you get up, take your coffee on the stoop or porch, or head out for a walk. You’ll feel more awake and doze off easier at night. “Morning light exposure enhances melatonin suppression during the day, making it easier to feel awake and improves the onset of melatonin production in the evening, which can lead to better sleep at night,” Dr. Vikas explains.
- Move your body. People who exercise tend to sleep better. Just avoid working out in the hour or two before bed, because that can actually rev you up and make it harder to snooze, according to the Cleveland Clinic.
- Cut off caffeine after lunch. Maybe you know not to down an espresso at 6:00 p.m. But caffeine can stay in your system for hours, so start steering clear by early afternoon. Remember that other caffeine sources like soda, caffeinated tea, and energy drinks count, too, notes UpToDate.com.
- Be careful about naps. You’re better off just skipping them. But if you really need one, make it less than an hour and don’t do it late in the day, UpToDate.com recommends.
How soon can you expect better sleep after improving your sleep hygiene?
After implementing some of the tips above, you might start to notice a change in your sleep ASAP. Or, it could take a little time—everyone is different. In general, “improvements in sleep can often be noticed within a week of consistently practicing good sleep hygiene,” says Dr. Vikas, who points out that the key is really just sticking with your new system.
“By making sleep-friendly habits part of your daily routine, you’ll progressively build a stronger foundation for better sleep,” says Dr. Vikas.
When to see a doctor
Let your doctor know if you’ve consistently stuck with better sleep hygiene habits for several weeks but aren’t seeing an improvement in your sleep or are consistently exhausted during the day. You could have an underlying sleep disorder that needs to be addressed, like sleep apnea, per the National Sleep Foundation. Your doctor may refer you to a sleep specialist to do an overnight sleep study and rule out any specific disorders.