The Essential Guide to Sleep Hygiene

If you are not getting 7-9 hours of sleep every night, sleep hygiene becomes a non-negotiable for anyone who wants to see significant improvements in their health. Of all the habit changes available to an individual, sleep hygiene may rank the highest in importance based on its effect on lifespan, hormone balance, and mental health.

The Health Risks of Poor Sleep

People who sleep less than six hours a night are more likely to suffer from ischemic stroke, coronary heart disease, type 2 diabetes, and various cancers. The toll of sleep deprivation on the body and mind is profound and far-reaching.

The Challenge of Prioritizing Sleep

Life's responsibilities can make sleep a difficult habit to prioritize. As a health professional, I am always candid with clients who want to see significant improvements in their health while not prioritizing sleep. They may still attain their goals, but it will be much more difficult without adequate rest.

The Foundation of Sleep Hygiene: Timing

When we talk about sleep hygiene, it is important to start with timing. As an adult who trains other adults, the last thing most people want to hear is that you need to have a hard-set bedtime. No, I don’t think you are a child, but our bodies thrive on consistency when it comes to rest and repair. This is also one of the easiest habits to reinforce because if you did not need as much sleep on a given night, you will get the time back when you wake up earlier than expected! Be strict with yourself about your bedtime and honest about the reasons you avoid it.

Key Elements of Good Sleep Hygiene

Once we start to exercise greater control over our sleep timing, both consistency and duration, the remaining tweaks are much easier to put in place:

1. Create a Sleep-Inducing Environment

   • Darkness: Keep your room as dark as possible with blackout curtains or an eye mask.

   • Cool Temperature: Maintain a cooler temperature while sleeping, generally between 60°-69°F, but this can vary per person.

   • Quiet: Minimize noise with earplugs, white noise machines, or calming music.

2. Develop a Pre-Sleep Routine

   • Wind Down: Engage in relaxing activities an hour before bed, such as reading, meditation, or taking a warm bath.

   • Limit Screen Time: Turn off screens an hour before bed. This makes it significantly easier for you to fall asleep when you lie down.

3. Be Mindful of Your Diet and Exercise

   • Avoid Stimulants: Limit caffeine and nicotine intake, especially after 3 pm.

   • Light Evening Meals: Avoid heavy or spicy meals 3 hours before

   • Exercise Timing: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.

4. Manage Stress and Anxiety

   • Relaxation Techniques: Practice mindfulness, deep breathing, or progressive muscle relaxation to calm your mind.

   • Journaling: Write down your thoughts and worries to clear your mind before bed.

5. Limit Alcohol and Other Substances

   • Alcohol: While it may help you fall asleep initially, alcohol can disrupt your sleep cycle and decrease sleep quality.

   • Other Substances: Be cautious with sleep medications and consult with a healthcare provider for safe use.

Wrapping Up

Quality sleep is a cornerstone of a healthy lifestyle. By prioritizing sleep hygiene, you can enhance your physical health, mental well-being, and daily performance. Remember, it's not just about how long you sleep, but how well you sleep. Make sleep hygiene a priority, and see the results for yourself!

Want More? Research Paper Extra Credit

• Sleep: A Health Imperative

• Sleep duration and obesity among adults: a meta-analysis of prospective studies

• The importance of sleep regularity: a consensus statement of the National Sleep Foundation sleep timing and variability panel