It’s essential to have good sleep hygiene if you want to get a good night’s sleep.
This means following certain habits and routines that promote sleep. If you’re not sure where to start, this sleep hygiene checklist can help.
It covers all the basics of good sleep hygiene, from setting up a sleep-friendly environment to avoiding sleep-disrupting habits.
Here is our sleep hygiene checklist for 2022!
Creating a sleep-friendly environment
Make sure your bedroom is dark, quiet, and cool. You could use comfortable sheets and limit noise and light exposure in the evening.
Reserve your bed for sleep and create an environment that promotes relaxation. This may include using a sleep mask and earplugs.
Stick to a sleep schedule
Try to go to sleep and wake up at the same time each day, even on weekends. This will help regulate your body’s sleep-wake cycle.
A sleep schedule can also help make sleep more enjoyable since it allows you to look forward to sleep each night.
Avoid naps in the afternoon
If you feel sleepy in the afternoon, avoid taking naps. A sleep deficit can make it harder to fall asleep at night and may cause sleep disturbances.
Avoiding taking naps can also help keep your sleep schedule on track and prevent sleep deprivation.
Don’t drink or eat caffeine in the evening
Caffeine is a stimulant that can disrupt sleep by making it harder to fall asleep and stay asleep. Avoiding caffeine in the late afternoon and early evening will help you sleep more soundly at night.
Avoid alcohol before bed
While drinking in moderation may help you sleep at first, alcohol can disrupt sleep later on. It can also make sleep less restful and lead to sleep disorders, like insomnia.
Don’t use electronics right before bed
Using electronic devices like smartphones or laptops in the evening can trigger brain activity that makes it harder to fall asleep.
To promote a good night’s sleep, try to avoid using electronics for at least an hour before hitting the hay.
Try and remove as many sleep-disrupting factors, such as electronics, as you can to help sleep come more naturally.
Stop Working Before Bed
If you work at night, try and stop at least one hour before sleep. This will help you relax and ease into sleep mode.
A healthy work-rest routine is crucial for a good night’s sleep.
Get Some Exercise
Exercise during the day can help improve sleep quality at night. Just make sure to avoid exercising too close to bedtime, as this can have the opposite effect.
Exercises such as yoga or meditation can also help promote sleep by relaxation and stress reduction.
Relax Before Bed
It can be helpful to do something relaxing before bed, such as reading or taking a bath. This can help you transition into sleep mode and reduce stress levels.
Other relaxing activities before bed include listening to soft music, aromatherapy, or even having a warm drink.
Aim For 7-8 Hours Of Sleep Per Night
Most adults need around 7-8 hours of sleep per night to feel fully rested.
If you’re not getting enough sleep each night, it can lead to sleep deprivation, which can have serious effects on your health.
Make sleep a priority by aiming for 7-8 hours each night, and you’ll sleep more soundly and wake up feeling refreshed.
Keep Pets Out Of The Bedroom
If you sleep with your pet, they may disturb your sleep by moving around or making noise.
To sleep more soundly at night, keep your pet out of the bedroom so you can sleep uninterrupted.
Pets can also harbor allergens that can trigger sleep problems, so it’s best to keep them out of the bedroom if possible.
What If I Snore?
If you or your partner snores, it can be disruptive to sleep. If snoring is a problem, there are a few things you can try to reduce its effects.
First, sleep on your side instead of your back to prevent snoring.
If you sleep on your back, gravity can cause the tissues in your throat to collapse and block your airway.
Sleeping on your side keeps the tissues from collapsing and can help reduce snoring.
Sleeping Aids Could Help
If you’re struggling to sleep, there are a few things you can try to help you sleep better.
Over-the-counter sleep aids like melatonin can help reset your sleep cycle.
There are also prescription sleep aids available if over-the-counter options don’t work.
However, sleep aids should be used carefully and only under the guidance of your doctor.
There are a few supplements that can help improve sleep quality.
Magnesium is a mineral that has been shown to promote sleep and relaxation.
There are also herbal supplements like valerian root and chamomile that can help promote sleep.
5 Sleep hygiene tips
On top of the sleep hygiene checklist mentioned, these tips might help improve sleep quality:
- Keep a regular sleep schedule: Go to sleep and wake up at the same time every day, even on weekends. This will help regulate your body’s sleep-wake cycle.
- Get ample sunlight exposure during the day: Sunlight helps keep your circadian rhythm in check.
- Avoid caffeine late in the day: Caffeine can stay in your system for up to 8 hours, so avoid it after 2 pm.
- Avoid alcohol before bed: Alcohol may make you feel sleepy at first, but it can actually disrupt sleep later in the night.
- Create a relaxing sleep environment: Keep your bedroom dark, quiet, and cool to promote sleep.
By following these sleep hygiene tips, you can sleep more soundly and wake up feeling refreshed. With a little effort and commitment, you can sleep better and improve your overall health.
Is sleep hygiene effective?
Sleep hygiene is a set of habits that can help improve sleep quality. By following good sleep hygiene practices, you can sleep more soundly and wake up feeling refreshed and energized.
Although sleep hygiene is not a cure for sleep disorders, it can help promote sleep and reduce sleep-related problems.
How to assess sleep hygiene?
There are a few ways to assess sleep hygiene. One way is to keep a sleep diary for 7-14 days. This can help you identify sleep habits that may be affecting your sleep.
Another way to assess sleep hygiene is to take a sleep hygiene quiz. This can help you identify sleep habits that may be affecting your sleep and suggest ways to improve sleep hygiene.
How long does it take for sleep hygiene to work?
It may take a few weeks of sleep hygiene to see improvements in sleep quality. It is important to be patient and consistent with sleep hygiene practices.
Sleep hygiene for insomnia?
There are a few sleep hygiene practices that can help with insomnia. These include creating a relaxing sleep environment, avoiding caffeine late in the day, and avoiding alcohol before bed. Sleep hygiene may not cure insomnia, but it can help improve sleep quality.
Sleep hygiene for children?
There are a few sleep hygiene tips that are especially important for children. These include creating a sleep routine with consistent sleep and wake times, avoiding screen time before bed, and practicing good sleep hygiene habits. With a little effort and commitment, sleep hygiene can help your child sleep better and feel more rested.