If you’ve been struggling with your sleep cycle or feeling sluggish throughout the day, this journal article may be just what you need.
In New Zealand, it is reported that only about 35% of adults get the recommended 7-9 hours of sleep per night. It’s a well-known fact that a good night's sleep sets you up for an efficient and energetic day ahead. So, how can paying attention to your sleep hygiene help you? By promoting a consistently healthy sleep schedule that’s sustainable long-term.
Boosting Daytime Activity for Better Nighttime Sleep
Firstly, you should aim to be active where possible during the day to create a healthy amount of tiredness at night. Regular exercise goes hand in hand with cultivating better sleep. Cutting back on caffeine in the afternoon and evenings, as well as having a smaller dinner, will also encourage a better night’s sleep.
Creating an Inviting Bedroom Environment
Next, aim to create an inviting bedroom environment for a relaxing slumber and establish a calming pre-sleep night-time routine so you are ready to doze off as soon as your head hits the pillow.
Sticking to a Sleep Schedule
Then, try sticking to a schedule (consistent sleep and wake-up times) and make minor adjustments when required. By avoiding major adjustments, you prioritise your sleep habits and essentially create optimal sleep hygiene practices.
Reducing or Eliminating Naps
Reduce or even eliminate naps. Although it might be tempting to refuel your energy tank during the day with a quick power nap, this can ultimately rob your night-time sleep quality, so it’s best to avoid napping where possible.
Using Your Bed Predominantly for Sleep
Ensure that your bed is used predominantly for sleep. The more you create habits where your bed is used for other things, such as checking work emails or social media, the more you will associate these practices with your bed and get distracted when you lay down for sleep.
Pre-Bed Sleep Routine Guide
Follow this sleep routine guide to create better sleep hygiene before bed:
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Set Your Schedule: Establish your desired sleep time, including at least 30 minutes prior for unwinding in bed. During this time, aim to practice mindfulness, breathing, or meditation exercises to get you in a calming state, ready to drift off.
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Disconnect: Block out any light and switch your devices to silence notifications. It’s time to focus on a restful night's sleep.
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Experiment with Scents: Creating a night-time smell through aromatherapy (a simple air diffuser or candle will do) will train your mind over time to associate a certain smell with falling asleep. A popular calming scent used for night-time routines is lavender.
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Get Comfortable: Avoid tossing in bed and try to embrace stillness during your relaxation period before sleep. This will encourage a deeper slumber.
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Stay Consistent: Keep to your new habits as much as possible for a sustainable approach to improving your sleep hygiene long-term.
Personalising Your Sleep Hygiene
Sleep hygiene is important for everyone but it is also very individualised, so we recommend testing different elements of this guide while making adjustments that are right for you. By following these steps, you can improve your sleep quality and enjoy the numerous benefits of a good night's rest, setting yourself up for more productive and energetic days ahead.