Tips for Better Sleep Hygiene

Good sleep hygiene is a set of habits and routines that make falling asleep faster and sleep more restful. These tips will help you to fall asleep easier.

  1. Make sure to book some time to relax before going to bed. Try to find a peaceful way to disconnect from the day’s activities and stress. Try to avoid active or exhilarating activities close to bedtime. 

  2. Make your bedroom into a peaceful and dark sleep-promoting environment. If possible, the bedroom should be dedicated to sleep only. It should be as quiet and dark as possible. Try to make the room cooler than the rest of your house - too hot temperature makes it harder to fall asleep. Hide all clock faces so that you can’t keep track of time and get stressed if falling asleep takes more time. 

  3. Eat a snack or a light meal before going to bed - it’s hard to sleep if you get hungry. Consume beverages moderately in the evening to avoid trips to the bathroom during the night.

  4. Take a hot bath or a shower before bedtime. Hot water is relaxing, and when your body cools down afterward, it makes you feel even more sleepy. 

  5. Minimize the time you spend awake in the bed. If you can’t fall asleep quickly, get out of the bed and wait until you get sleepy again. In the meantime, occupy yourself with something relaxing, such as reading a book or listening to music. Rolling around in bed sleepless is often counterproductive and might make falling asleep even more difficult.

Habits From This Lesson

Additional Reading

Stepanski, E. J., & Wyatt, J. K. (2003). Use of sleep hygiene in the treatment of insomnia. Sleep Medicine Reviews, 7(3), 215–225.

Sung, E. J., & Tochihara, Y. (2000). Effects of bathing and hot footbath on sleep in winter. Journal of Physiological Anthropology and Applied Human Science, 19(1), 21–27.

Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.

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