Sleep Hygiene: 10 Pro Tips to Get Better Sleep

Do you wake up exhausted every morning, wishing you could go back to bed, even if for only 5 more minutes? You’re not alone. Studies have shown that the majority of Americans don’t get enough sleep each night, which is concerning since a chronic lack of sleep can lead to serious health problems down the road.

Thankfully, getting better sleep doesn’t have to be an impossible goal. By incorporating these 10 tips, you’ll be sleeping better in no time!

This post is all about sleep hygiene, plus 10 pro tips to help you get better sleep every night.

What is Sleep Hygiene?

Sleep hygiene refers to a set of practices and habits that help promote good quality sleep and improve overall sleep health. Just as personal hygiene involves habits to maintain physical cleanliness, sleep hygiene involves behaviors and environmental factors that support healthy sleep patterns. Good sleep hygiene is essential for getting the restorative sleep needed to function optimally during the day.

10 Tips to Get Better Sleep:

1. Maintain a Consistent Schedule

The human body thrives on routine, so establishing a consistent sleep schedule can greatly improve sleep quality. Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep patterns. To help you determine the best time to go to bed and wake up, take this free sleep chronotype quiz.

2. Create a Relaxing Bedtime Routine

Developing a calming bedtime routine signals to your body that it’s time to wind down and prepare for sleep. Activities such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation can help relax your mind and body before bedtime, making it easier to fall asleep. If you can, set aside 10-15 minutes before bed each night for these activities to maintain consistency and form a good habit.

3. Optimize Your Sleep Environment

Create an optimal sleep environment by making your bedroom conducive to sleep. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows that support your body’s natural alignment. Consider using blackout curtains, white noise machines, a fan, or earplugs if needed. Everyone has different sleep preferences so find what works for you and stick with it!

4. Limit Screen Time Before Bed

I get it – you’ve had a long day and nothing sounds better than just mindlessly scrolling for a few minutes before bed. But often, those minutes turn into hours, which cuts into your sleep time and prevents you from falling asleep after you turn it off. The blue light emitted by electronic devices like smartphones, tablets, and computers can interfere with your body’s natural sleep-wake cycle by suppressing the production of melatonin, a hormone that regulates sleep. Limit screen time at least an hour before bedtime to ensure better sleep quality.

5. Pay Attention to Your Diet

What you eat and drink can significantly impact your sleep quality. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep patterns and cause nighttime awakenings. Opt for lighter meals and hydrate adequately throughout the day, but reduce fluid intake before bedtime to minimize nighttime bathroom trips.

6. Exercise Regularly

Regular physical activity can promote better sleep by helping you fall asleep faster and enjoy deeper sleep cycles. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous workouts too close to bedtime, as they may interfere with sleep.

7. Manage Stress and Anxiety

Stress and anxiety are common culprits behind poor sleep quality. Practice stress-reduction techniques such as mindfulness, yoga, or journaling to help calm your mind and relax your body before bedtime. Seeking professional help if you’re struggling with chronic stress or anxiety can also improve your sleep quality.

8. Limit Naps

While short daytime naps can be beneficial for some people, excessive or long naps can interfere with nighttime sleep. If you need to nap during the day, aim for a short nap of 20-30 minutes early in the afternoon to avoid disrupting your sleep-wake cycle.

9. Cut Back on Caffeine

Stimulants like nicotine and caffeine can disrupt your ability to fall asleep and stay asleep. Avoid consuming caffeinated beverages like coffee, tea, or soda in the hours leading up to bedtime, and be mindful of hidden sources of caffeine in foods (like chocolate!) and medications.

10. Seek Professional Help if Needed

If you’ve tried these strategies to improve your sleep with no success, it may be time to seek professional help. Consult a healthcare provider or sleep specialist to rule out any underlying sleep disorders and explore treatment options tailored to your individual needs.

Achieving better sleep doesn’t have to be an elusive goal. By incorporating these ten tips into your daily routine, you can create the optimal conditions for more restful and rejuvenating sleep. Remember, consistency is key, so be patient and give yourself time to adjust to these changes.