We need sleep for our body to restore and repair, as well as it being vital for our brains and mental health. The (not so) secret to good sleep? Good sleep hygiene. 

Sleep hygiene is a term used to describe your practices and routines around sleep. It includes your sleeping environment, daily routines, and general attitude to sleep. 

You can improve your sleep hygiene by setting up good habits that promote consistent, restful sleep. 

On average, we need around 7-8 hours of sleep a night. Factoring in the time it takes to drift off, this means you should aim to carve out 8-9 hours to get a full night’s sleep.  

Here’s some tips on how to use the concept of sleep hygiene to sleep well.  

Wind down well

Look at what’s going on before you drift off. Is it too stimulating? Is it calming? Are you scrolling through your Instagram or Facebook feeds until the early hours? Making small changes like leaving your phone out of the bedroom, having a bath before bed or leaving serious (and often stressful) discussions about finances to earlier in the day can aid more restful sleep.  

Set up your sleep environment

It’s not always possible but aim to make your bedroom a space where you can leave your busy life at the door and retreat for optimum sleep. Switch off screens as phones, tablets and laptops emit blue light which is stimulating and disrupts your circadian rhythm. If space is a problem, try and change the space from day to night mode by changing the throw on the bed or using a lamp at night only. 

Use a sleep diary

If you’re finding it difficult to get a good night’s sleep, it might help to keep a sleep diary. Make a note of when you feel sleepy and awake to help you identify your natural circadian rhythm or body clock. You can also start to identify patterns and triggers that lead to poor sleep, like particular foods, working out too close to bedtime or room temperature. 

It can be incredibly frustrating when try as you might, you can’t get a good night’s sleep. Changing your lifestyle and setting good habits can be ways of helping yourself get the sleep you need.