Simple practices for better sleep: The essentials of sleep hygiene

A good night's sleep is fundamental to maintaining both physical and mental health.

It rejuvenates the body, sharpens cognitive functions, and prepares individuals for optimal performance the next day. Sleep experts define quality rest through both quantity—neither too little nor too much—and the ability to fall asleep quickly and maintain uninterrupted sleep.

According to the Centers for Disease Control and Prevention (CDC), over one-third of US adults do not get sufficient sleep. Approximately 14.5% struggle with falling asleep, while 17.8% have difficulty staying asleep. Sleep hygiene, a set of simple, evidence-based practices, can significantly improve sleep quality.

What is sleep hygiene?

Sleep hygiene refers to habits and routines designed to promote better sleep. Quality sleep supports physical repair, boosts the immune system, and enhances emotional and cognitive health. Core aspects include:

• Creating a comfortable, distraction-free sleeping environment
• Maintaining a consistent sleep schedule, aiming for seven to nine hours nightly
• Developing a relaxing bedtime routine
• Establishing daytime habits that promote restful sleep
• Tailoring practices to individual needs

Traditionally, experts have recommended sleeping and waking at the same times daily. However, a 2023 National Sleep Foundation statement suggests that catching up on sleep during weekends can be beneficial after a sleep-deprived week.

Tips for better sleep

• Creating a conducive sleep environment and managing daytime activities can greatly enhance sleep quality.
• Create a Sleep Sanctuary
• Minimise noise using heavy curtains, rugs, or white noise machines
• Block out light with blackout curtains
• Replace worn mattresses and pillows
• Maintain a cool room temperature (around 18-20°C)
• Reserve the bedroom solely for sleep and intimacy
• Keep electronic devices and work materials out of the bedroom
• Diet and Substance Considerations
• Have dinner at least three hours before bedtime
• Avoid evening alcohol; while initially sedative, it disrupts sleep later in the night
• Limit caffeine intake after lunch
• Avoid nicotine, which can interfere with sleep
• Relaxing Bedtime Routine
• Dedicate an hour before bed to calming activities
• Put away electronic devices unless used for relaxation
• Read in soft lighting
• Take a warm bath
• Practise gentle stretches, muscle relaxation, or deep breathing

Overcoming sleep barriers

Daily routines can either support or hinder good sleep. Consider the following adjustments:

• Exercise and Napping
• Exercise timing matters; late sessions may disrupt sleep for some
• Keep naps brief (under 30 minutes) and avoid late-afternoon naps
• Track Sleep Patterns
• Maintain a sleep diary for at least two weeks, noting bedtimes, wake times, caffeine/alcohol intake, meals, exercise, and screen time
• Record sleep quality, nighttime awakenings, and duration
• Identify behavioural patterns affecting sleep
• Collaborative Efforts for Better Sleep

Changing routines can be challenging alone. Partners or roommates can support and encourage consistent sleep habits, making adjustments more manageable.

Prioritising sleep hygiene can transform rest quality, fostering improved health, mood, and productivity.