Following a nightly routine that allows time for relaxing activitiesGetting up and going to bed around the same time each dayCreating a healthy sleep environment that includes dim lights and the ideal thermostat temperatureShutting off all electronics at least 60 minutes before bedLimiting caffeine intake several hours before bedtimeGetting enough physical activity earlier in the dayReducing stress levelsAvoiding large meals with high-fat content before bed

Impact of Sleep Hygiene

It’s not uncommon to have ups and downs in your sleep hygiene. But as long as you’re following healthy habits and getting quality sleep, the occasional late night or interrupted sleep pattern is normal. That said, it becomes a concern when poor sleep impacts your daily routine and overall health—especially considering that more than one-third of American adults are not getting the recommended amount of sleep on a regular basis.

Short and Long-Term Consequences of Poor Sleep

In healthy adults, short-term consequences of sleep disruption include increased stress, reduced quality of life, emotional distress, mood disorders, and cognitive, memory, and performance deficits. When sleep disruption becomes a long-term problem, healthy adults could face an increase in hypertension, cardiovascular disease, dyslipidemia, weight-related issues, type 2 diabetes mellitus, and gastrointestinal disorders, among others.

Mental health conditions such as depression and anxiety, are linked to sleep disturbances, according to one study. The two often go hand-in-hand. Sleep disturbances can happen as a result of mental health problems. But new evidence suggests that the causal relationship can also go the other way with sleep problems contributing to new and existing mental health conditions.

Even everyday stress can do a number on your sleep routine and overall health. That’s because sleep and stress appear to have a causal relationship. According to the American Psychological Association’s Stress in America 2020 Survey, general stress levels are significantly above average. So, it comes as no surprise that the quality and amount of sleep is being impacted by stress. And the problem goes both ways—reports show an increase in stress when quality and length of sleep decreases in addition to higher incidences of lying awake at night due to stress. Because of the adverse physical and mental health consequences associated with disrupted sleep, it’s important to address any underlying health issues that could be causing sleep disturbances and work with your doctor on how to develop a sleep hygiene protocol. 

How to Practice Sleep Hygiene

The path to better sleep starts with small changes to lifestyle habits. Establishing routines, getting regular exercise, creating a healthy sleep environment, and changing dietary habits, can positively impact the quality of your sleep. Here are some tips to practice healthy sleep hygiene.  Subscribe Now: Apple Podcasts / Spotify / Google Podcasts

Follow a Consistent Sleep Schedule

Sticking to a consistent sleep schedule by going to sleep and waking at the same time each day not only helps with routine but it also leads to better sleep. The amount of shut-eye you get each night also contributes to a consistent sleep schedule.

Establish a Nightly Routine

Establishing a nightly routine that includes something you enjoy can help you relax and get ready for bed. Whether it’s reading a book, taking a bath, meditating, practicing restorative yoga, stretching, listening to soothing music, or journaling, activities that help calm your body and mind allow you to transition from wakefulness to sleep.

Create a Good Sleep Environment 

An optimal sleep environment can help you fall asleep easier. Ideally, this environment should be free of electronics, kept at a comfortable temperature, and dark enough to fall asleep. Aim to turn off all electronics including phones, TV, tablets, and laptops at least 60 minutes before bed. Turn off or dim all lights in your room, and check that the thermostat is set between 60 to 67 degrees, which is the suggested bedroom temperature. 

Incorporate Physical Activity Into Your Daily Routine

Engaging in regular physical activity can improve sleep quantity and quality. And if you are an evening exerciser, there’s no need to shift your activity to the morning hours. Research indicates that moderate-intensity exercise performed within 60 to 90 minutes of your bedtime should not affect your ability to sleep. However, you might notice sleep disturbances if you engage in vigorous activity ending 60 or more minutes before bed. So, save the hardcore workouts for earlier in the day and stick to moderate-intensity activities like yoga, walking, and low-impact swimming before bed. 

Pay Attention to Food and Drink Before Bed

Optimal sleep begins with a stomach that is not too full or too empty. Ideally, avoid large meals before bed, especially ones that are high in fat since they have been associated with sleep disorders.

Limit Caffeine Intake 

Consuming this stimulant too close to when you want to drift off to sleep can really make it hard to fall asleep. If you regularly drink caffeinated beverages like coffee, tea, or soda, aim to finish them earlier in the day rather than during the evening hours. Caffeine consumed six hours before bedtime can disrupt sleep.

Seek Professional Help

Making an appointment with your doctor to discuss sleep-related problems can help you determine if you have any underlying conditions contributing to sleep disturbances. It also gives you an opportunity to develop a sleep hygiene plan that works for you. They may refer you for a sleep study to determine if you have any sleep-related disorders such as obstructive sleep apnea, central sleep apnea, insomnia, hypersomnia, or REM sleep behavior disorder. If you are dealing with mental health issues that are impacting your sleep, consider talking with a psychologist, therapist, psychiatrist, or another mental health expert. They can help determine if symptoms related to depression, anxiety, grief, or any other mental health issue are contributing to poor sleep hygiene habits.