Today I'm going to be talking about three easy steps to manage your sleep hygiene. In a previous blog I talked about the holistic benefits, we looked at emotional, physical and mental benefits of considering your sleep hygiene ( Read more here ).
In case didn't see it sleep hygiene is simply the term used to describe your habits and routines around your wake/sleep cycle, and this can be healthy or unhealthy. And not only do they affect the night's sleep you get but also can affect you the next day as well as your longer-term health.
So three simple steps in order to try and improve your sleep hygiene.
Firstly make sure your environment is suitable.
Is your bedroom clear? Which hopefully is clutter-free.
Is it dark?
Is it a good temperature? Slightly cooler rather than slightly warmer is better for when you're sleeping. ‘
So set up your environment so that it's suitable and easy to fall asleep in.
Secondly how much sleep are you getting?
Most people need between 7 and 9 hours sleep, but that varies for everybody.
Do you know how much you need?
If not, an easy way to start looking at this is to make sure you go to bed early enough that you can have 8 hours sleep. Then when you wake up consider did you wake up before the eight hours or did you need more sleep? If you set an alarm did you want to stay in bed or did you wake up before your alarm? And then adjust it, and just see over a few nights where the right amount of sleep is for you.
And then thirdly is around what you do the night before, your screen time just before you're going bed.
There's lots of things you can do before you go to bed, and what's interesting is that when people have babies we try and get them into this good routine of sleeping. It might be that they have a bath, that might be bedtime stories, dimmed lights. We do all of this for our children but then potentially we don't do it for ourselves as we get older.
So that screen time, even though you can put the blue light filter on your phone or whatever, it still affects you. So they recommend 60 minutes before bedtime not having screen time. If that doesn't seem realistic then reduce that down to what is, maybe it's 20 minutes, maybe it's 30 minutes. But fill that with something more relaxing so that your mind is already quietening down before going to bed.
Just pick one of those and then build on it. There's more advice out there, there's more habits out there that can be implemented but keep it simple. Don't overwhelm yourself, choose one thing you're going to try and change, set up that habit and then add to that.
Owner of Pura Vida Living,
A well-being company with the view to ensure well-being is simple and easy for everybody.