Walk into any baby/toddler event and you will be sure to overhear chatter between caregivers focused on sleep routines for babies and toddlers and the trials and tribulations of sleep patterns in the little ones. Sleep routines are drilled into parents from day one. But adults benefit from sleep routines and consistency just as much.
We all know those adults who brag about pulling an all-nighter, living off four hours of sleep for the last decade and who sacrifice sleep for productivity. But to me, that seems odd knowing the physical and mental health benefits of quality sleep and routines.
William Shakespeare was on to something even before the research was ample to back up his thoughts. Shakespeare wrote in Macbeth “Innocent sleep. Sleep that soothes away all our worries. Sleep that puts each day to rest. Sleep that relieves the weary laborer and heals hurt minds. Sleep, the main course in life’s feast, and the most nourishing.”
What is Sleep Hygiene?
Sleep is a fundamental necessity for everyone including adults and children. Good sleep can help improve both physical and mental health when a mindful application of sleep hygiene is applied.
Sleep hygiene encompasses both your environment and habits, and it can pave the way for higher-quality sleep and better overall health.
Signs of poor sleep hygiene include difficulty falling asleep, trouble staying asleep, feeling fatigued or sleepy during the day and even having inconsistent sleep routines can indicate poor sleep hygiene.
Sleep hygiene can be adapted to fit your particular lifestyle needs and is a no cost way to help boost your overall health.
The U.S. Centers for Disease Control and Prevention (CDC) estimates that 1 in 3 people in the United States don’t get the sleep they need on a regular basis. 33% of adults are living with sleep deprivation.
Tips to Improve Your Sleep Hygiene
Focus on a sleep schedule
- Pick a fixed wake up time. People tend to sleep in on the weekends and struggle to readjust to waking up earlier on the weekdays. Having a consistent wake up time all seven days of the week will help your body stay in a rhythm and promote better sleep.
- Prioritize sleep. Often sleep is the first thing to be sacrificed for other activities such as work obligations, social events and even exercise. This can disrupt your sleep rhythm creating signs of poor sleep mentioned above. The goal is between 7 to 9 hours of sleep for adults.
- Small changes at a time. If you want to improve your sleep hygiene, it is best to make gradual adjustments over time rather than try to reset your sleep patterns all at once. This may look like gradually going to sleep earlier over time to get to your ideal bedtime and wake up times. It is recommended to not make sleep changes of over an hour or two at a time when creating your ideal sleep routine.
- Know the facts about naps. Naps are a useful tool to help boost energy during the day, however naps should be limited to only in the afternoon and for no more then 20 minutes. Anything over 20 minutes can disrupt your quality of sleep come evening.
Create an evening routine
- Consistency is key. When a bedtime routine is created and followed, it will cue your brain to prepare for sleep. This may look like getting into pajamas at the same time every night followed by brushing your teeth.
- Wind down. Utilize your favorite calming music, turn the lights low, stretch or read. You want to find activities that are low energy and allow your body to relax.
- Put the electronics down. 30 to 60 minutes before you lay your head on the pillow, make sure to you are not on any screens. The lights and stimulation from the electronics will create a stimulating effect in your brain and the light from the devices is known to disrupt your ability to produce melatonin.
Set yourself up for success during the day
- Go outside. Spending time outside in the sun can help regulate your circadian rhythms and help keep your sleep cycle going strong.
- Get active. Exercise is a great way to help promote restorative sleep.
- Quit smoking. Nicotine is a stimulant. Smoking will keep you awake and has been correlated to many sleeping problems as well as other negative health consequences.
- Find you caffeine hard stop. Caffeine is a stimulant. Drinking caffeine can disrupt your sleep schedule especially if consumed later in the day. A common hard stop for many is 2 pm. If you regularly drink caffeine later than 2 pm, try implementing a hard stop and see if this helps.
Create a sleep positive environment
- Comfort matters. For the best sleep experience make sure you are utilizing the bed and pillows that are best suited for your needs. A good night’s sleep should be pain free.
- Chill out. A cooler temperature in your bedroom will help improve your sleep quality. Find the right temperature for you leaning on the chillier side for best results.
- Block excess lights. Black out curtains and sleep masks can help block out light that might seep in through the windows and doors. Too much bright light can disrupt your quality of sleep.
- Keep it quiet. A calm peaceful sleep is best when it’s quiet. If you cannot control external noises or feel you need some thing on in the background, it is recommended to try a noise machine, a fan or put on calming sounds like theta and beta wave sounds, white or green noise that can be easily accessed for free through most streaming platforms.
For some people with more serious sleep disorders like insomnia or obstructive sleep apnea sleep hygiene may help, and other treatments are also recommended. Please remember to consult your medical professional if you are experiencing a sleep disorder or medical condition that interferes with your sleep.
Sleep Resources
If you would like to learn more about sleep and sleep research, check out The Sleep Research Society (SRS). They are a scientific organization of sleep researchers who study and teach others about the science of sleep.
Resources include publicly available podcasts on the latest sleep research and publications on various sleep and health topics.
You can also explore The National Sleep Foundation (NSF). They are a nonprofit organization dedicated to improving health and well-being through sleep education and advocacy.
Resources include easy-to-follow tips for healthier sleep, blog articles related to sleep health, and educational campaigns for the general public. For health care providers, resources include guidelines and recommendations for sleep health, research publications on various aspects of sleep health and research tools.