Sleep is a key part of health and wellness, but adequate, restful sleep can often feel elusive. Sleep hygiene habits such as establishing a screen-free bedtime routine, creating a sleep-friendly environment, being mindful about eating and drinking, and exercising regularly can all contribute to better sleep. While these strategies are fairly common, we’ve compiled a list of lesser-known habits that can still make an impactful difference toward restful sleep.
Find Consistency
Choosing the same bedtime each night can help our body’s internal clock recognize when to sleep and when to wake. However, there are more ways to be consistent with our rest. It is recommended that adults get seven to nine hours of sleep each night. Personalize your approach by paying attention to the amount of sleep that feels right for you and aim for that on a regular basis. Plan for similar bedtimes on weekdays as well as weekends. Consider your evening sleeping, drinking, and activity habits and strive for consistency among them as well. This doesn’t mean every day will be perfectly the same, but it does help us find a more consistent routine.
Manage Stress and Worries
Stress, anxiety, and worry can keep us awake at night. Practice healthy stress management habits to prepare your mind and body for sleep. Keep a journal or notepad beside your bed to write down thoughts or ideas for the next day. This helps ease your mind and prepares you for rest. Consider practicing guided meditation or progressive muscle relaxation to calm anxious thoughts and tense muscles. Strategies to improve mental health before bedtime can help us fall asleep and stay asleep.
Track Sleep Habits
Whether you use an activity tracker, a journal, or the notes app on your phone, logging sleep habits for several days can be a wealth of usable information. It can help pinpoint sleep goals and highlight habits that are or are not working for you. Even a few days of tracking can show you how your body responds in various scenarios. It allows you to make meaningful adjustments for future sleep.
Adjust Morning and Evening Light
Light can be a signal to our brain to let it know when it is time to sleep and when it is time to wake. Dim lights in the evening can prepare the mind and body to sleep. Keeping your room dark and quiet can also create an optimal sleeping environment. Incorporating natural light in the morning or using a timed light can assist with your wake schedule.
Follow Up with Your Doctor
Finally, chronic sleep problems should not be ignored. If you’ve tried healthy strategies and are still experiencing problems falling asleep, staying asleep, or feeling rested, follow up with your doctor. Discussing your sleep history and difficulties with your doctor can help you formulate a plan of action or see if additional testing is necessary. Our bodies need adequate rest to function properly, so don’t delay getting additional help or guidance whenever you need it.
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