Health
Fact-checked

At TheHealthBoard, we're committed to delivering accurate, trustworthy information. Our expert-authored content is rigorously fact-checked and sourced from credible authorities. Discover how we uphold the highest standards in providing you with reliable knowledge.

Learn more...

How can I Improve my Sleep Hygiene?

Mary McMahon
Mary McMahon
Mary McMahon
Mary McMahon

The way in which we prepare ourselves for bed and maintain our sleeping space is referred to as sleep hygiene. Many people have difficulty sleeping which can lead to a variety of health problems, and undertake sleep hygiene recommendations on the advice of a doctor. In extreme cases, alterations in sleep hygiene are not enough, and medical sleep aids must be used as well. Improving sleep hygiene does not have to be limited to people who are having difficulty sleeping: most individuals could benefit from more restful sleep.

Recommendations for good sleep hygiene usually start in the bedroom. Most doctors agree that the bedroom should be used as a designated sleeping space. Electronics such as computers and televisions should not be kept in the bedroom, or if unavoidable, should be fully covered in the evening. Bedding should be soft and comfortable, but not too warm. Sleeping in a cooler environment may help people sleep through the night, so the bedroom should be kept cool and ventilated. Keep the bedroom quiet and dark to further enforce that it is a sleeping area.

Sleep deprivation might be helped by sticking to a sleep schedule.
Sleep deprivation might be helped by sticking to a sleep schedule.

Establishing a sleep ritual is also very important. People who go to sleep and wake up at the same time every day tend to have a greater sense of rest and more energy during the day, while people with schedules that fluctuate wildly often experience daytime tiredness. Each night, follow a series of actions which provides cues to your body that it is time to go to sleep: practice yoga or meditation, eat a light snack, take a warm bath, and avoid caffeine and alcohol for at least four hours before you sleep. When you start to feel tired, go to bed.

Sleep hygiene may be improved by moving the television out of the bedroom.
Sleep hygiene may be improved by moving the television out of the bedroom.

Part of the prescription for sound sleep hygiene includes only sleeping when you are tired. If you are not tired, or do not go to sleep after approximately 15 minutes, get up and go into another room. Read under low light, meditate, or participate in some other calming, lulling task that makes you feel sleepy. Do not lie in bed waiting to go to sleep under these circumstances. If you wake up briefly during the middle of the night, leave the bedroom again if you cannot go back to sleep quickly.

People who have trouble sleeping might undertake sleep hygiene recommendations.
People who have trouble sleeping might undertake sleep hygiene recommendations.

Taking naps may also interrupt sleep hygiene. Nap taking suggests that you are not getting a sound night's sleep, and your body is craving more sleeping time. If you find yourself wanting to nap, try going to bed a little earlier in the evening hours. If you absolutely must take a nap, do not nap for more than an hour, and make sure that your nap is concluded by three in the afternoon.

Going to sleep and waking up at the same time every day can make you feel more well-rested.
Going to sleep and waking up at the same time every day can make you feel more well-rested.

Other general lifestyle changes can help to improve your sleep hygiene. Avoid spicy or acidic foods for at least six hours before bedtime, and try to eat lightly before you sleep. An empty stomach can disrupt sleep, but so can an overly full one. In addition, acid reflux syndrome can develop if you sleep frequently on a full stomach. A regimen of exercise can also improve your general health and sleep hygiene: make sure to conclude heavy exercise at least three hours before bed. If you have a lot of stress in your life, work on ways to reduce it, as stress can have a negative impact on your ability to sleep well.

Mary McMahon
Mary McMahon

Ever since she began contributing to the site several years ago, Mary has embraced the exciting challenge of being a TheHealthBoard researcher and writer. Mary has a liberal arts degree from Goddard College and spends her free time reading, cooking, and exploring the great outdoors.

Learn more...
Mary McMahon
Mary McMahon

Ever since she began contributing to the site several years ago, Mary has embraced the exciting challenge of being a TheHealthBoard researcher and writer. Mary has a liberal arts degree from Goddard College and spends her free time reading, cooking, and exploring the great outdoors.

Learn more...

Discuss this Article

Post your comments
Login:
Forgot password?
Register:
    • Sleep deprivation might be helped by sticking to a sleep schedule.
      By: Mitarart
      Sleep deprivation might be helped by sticking to a sleep schedule.
    • Sleep hygiene may be improved by moving the television out of the bedroom.
      By: Sven Bähren
      Sleep hygiene may be improved by moving the television out of the bedroom.
    • People who have trouble sleeping might undertake sleep hygiene recommendations.
      By: Dan Race
      People who have trouble sleeping might undertake sleep hygiene recommendations.
    • Going to sleep and waking up at the same time every day can make you feel more well-rested.
      By: Eléonore H
      Going to sleep and waking up at the same time every day can make you feel more well-rested.
    • Some people improve their sleep hygiene by keeping their bedroom cool and well-ventilated.
      By: Sanjay Deva
      Some people improve their sleep hygiene by keeping their bedroom cool and well-ventilated.
    • Taking naps during the day negatively effects nighttime sleeping.
      By: Igor Mojzes
      Taking naps during the day negatively effects nighttime sleeping.
    • People should avoid using computers and other electronics in bed.
      By: Elenathewise
      People should avoid using computers and other electronics in bed.