Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the behaviors, habits, and rituals we practice that affect the quality and quantity of our sleep. Good sleep hygiene is crucial for getting restorative, uninterrupted sleep and setting yourself up for optimal health and wellbeing.

When we practice good sleep hygiene, we set ourselves up for better sleep by controlling our environment and activities that stimulate or relax us. Here are some key tips for practicing healthy sleep hygiene:

• Stick to a regular sleep schedule - Try to go to bed and wake up at the same time every day, even on weekends, to regulate your circadian rhythm.


• Create an optimal sleep environment - Make sure your bedroom is cool, quiet, and dark to facilitate sleep. Consider blackout curtains and a white noise machine if needed.


• Limit blue light exposure at night - Avoid screens and bright lighting before bed, as blue light can suppress melatonin and keep you awake.


• Avoid heavy meals, nicotine, alcohol and caffeine at night - These can all disrupt sleep quality and duration.


• Establish a calming pre-bed routine - Take time to unwind by dimming lights, reading, meditating or taking a bath.

Getting on track with a consistent sleep schedule and bedtime routine goes a long way. But many factors can throw off your circadian rhythm and sleep-wake cycles. Stress, travel, illnesses, changes in work schedules and more can impact the ability to fall and stay asleep. When disruptions occur, focus on regulating your schedule again as soon as possible.

How much sleep do adults need?

The National Sleep Foundation recommends 7-9 hours of sleep per night for adults ages 18-64 for optimal performance, health and safety. But some people do fine on less, while others require more than 9 hours routinely.

Here are some signs you may not be getting adequate sleep:

• Fatigue and low energy during the day


• Increased illnesses and slower recovery from sickness


• Difficulty concentrating and reduced productivity


• Irritability, anxiety and mood changes


• Increased errors or accidents

If you're struggling to get enough sleep or wake rested and restored each morning, take some time to evaluate your sleep hygiene habits. Making positive changes to support healthy sleep is one of the best things you can do for your overall mental and physical health.