According to SleepHealth.org, 70% of Americans report getting insufficient sleep at least one night per week, with 11% of Americans reporting insufficient sleep every night of the week. If you happen to fall into one of these categories then you know just how frustrating not being able to fall asleep can be. In addition to leaving you groggy and fatigued the next morning, failing to get enough sleep at night can lead to a wide range of other negative health consequences.
If you would like to improve your health, your body needs to repair and recover. A better sleep hygiene might be just the solution you’ve been looking for. In this article, we’ll explore the ways to improve your sleep hygiene and ensure you never spend another long night awake staring at the ceiling.
What is Sleep Hygiene?
Sleep hygiene is a pre-sleep routine designed to relax your mind and body and prepare you for a good night’s sleep. The habits that make up a sleep hygiene routine can vary from person to person, but the most important part is the routine itself; when you follow the same routine before you go to bed each night, you subconsciously signal your mind that it is time for sleep, helping you fall asleep more easily at the end of your routine when you lay down and close your eyes.
Tips for Adopting a Sleep Hygiene Routine
There are some great options to consider adding to your sleep hygiene routine which include:
Set Aside at Least 30 Minutes to Wind Down
Your mind needs a little time to relax and wind down before you are able to fall asleep, and trying to go straight from stimulating or strenuous activities to sleep can be a challenge. Instead, try setting aside at least thirty minutes before the time you would like to fall asleep to relax and unwind. Reading, listening to music, meditating, and light stretching exercises are all good ways to relax your mind before it’s time for sleep.
Dim the Lights
In the absence of light, your brain produces melatonin – a natural sleep aid that makes it easier to fall asleep. Unfortunately, millions of years of evolution never accounted for the invention of electricity, and most people these days are exposed to light right up until the moment they are ready to fall asleep. If you would like to help your brain sleep-inducing melatonin, be sure to dim the lights in the hours leading up to your bedtime.
Put Aside Electronics
Speaking of dimming the lights, light from electronic devices is one of the biggest reasons why so many people are exposed to bright light right up until they close their eyes to sleep. Along with inhibiting your brain’s ability to produce melatonin, though, watching TV or playing on your phone before bed are also stimulating activities that can make it more difficult for your mind to wind down. However you decide to spend your wind-down period, therefore, you should probably spend it free of any electronic devices.
Adopt a Consistent Routine
Perhaps your pre-sleep routine entails putting on your pajamas, brushing your teeth, and then listening to an audiobook for half an hour. Or, perhaps you adopt a pre-sleep routine of taking a shower, brushing your teeth, and meditating. Whatever pre-sleep routine you choose, try to keep it consistent each night. Eventually, you will fall into step with the pattern and start preparing itself for sleep the moment your routine begins.
When to Be Concerned About Poor Sleep
Lack of sleep can lead to a number of health problems. However, difficulty falling asleep or staying asleep can also sometimes be symptoms of another underlying issue. If you are struggling with insomnia and making improvements to your sleep hygiene doesn’t help, it may be time to determine if there is some other health issue at play.
