Sleep Hygiene: 25 Healthy Sleeping Tips To Try Tonight

Introduction

Getting enough quality sleep is crucial for our health and wellbeing. However, in today’s busy world many of us struggle to get the rest we need.

The good news is there are small changes you can make – known as good “sleep hygiene” practices – that can have a big impact on improving your sleep.

Set a Regular Sleep Schedule

Having a consistent bedtime and wake time helps regulate your body’s internal clock for better sleep quality and daytime alertness. Try to go to bed and get up at the same time every day, even on weekends, as much as possible.

Make Your Bedroom a Sleep Haven

Reserve your bed for sleep and intimacy to strengthen the association between your bedroom and sleep. Keep it quiet, cool and dark. Consider blackout curtains, a white noise machine, and removing electronics.

Limit Exposure to Light and Screens Before Bed

Exposure to bright light before bed signals the brain to stay awake. Dim your environment 1-2 hours before bed and avoid screens as much as possible, or use blue light blocking glasses if you need to use them.

Relax and Unwind Before Bed

Do relaxing activities before bed like taking a bath, reading, gentle yoga, or meditation to help transition into sleep. It’s best to avoid emotionally charged conversations or work right before bed.

Get Regular Exercise and Sunlight Exposure

Aim for at least 30 minutes per day of exercise, ideally in natural daylight. This helps regulate hormones for better sleep quality. Just avoid vigorous exercise 2-3 hours before bedtime.

FAQ

What time should I go to bed for optimal sleep?

Most adults need 7-9 hours of sleep per night. Determine what time you need to wake up, then go to bed between 8 to 9 hours before that time.

How can I relax my mind before bed?

Practices like meditation, gentle yoga, deep breathing, progressive muscle relaxation, and gratitude journaling can help relax both the mind and body before sleep.

Is it OK to use electronics before bed?

It’s best to avoid screens for 1-2 hours before bed, as the blue light emitted can disrupt normal sleep patterns. If needed, use night shift/blue light filter settings or blue light blocking glasses.

What foods and drinks should I avoid before bed?

Avoid stimulants like coffee, tea, soda and chocolate at least 4-6 hours before bedtime. Also limit alcohol and big or spicy meals 2-3 hours prior, as these can disrupt sleep as well.

How dark should my bedroom be for ideal sleep?

Your bedroom should be as dark as possible. Consider investing in blackout or heavy, light-blocking curtains. Cover or move light-emitting sources like alarm clocks. Complete darkness helps stimulate melatonin release.