Sleep hygiene refers to the healthy habits and environmental factors that help you get quality sleep. Improving sleep hygiene can reduce insomnia, calm anxiety, and support better mental and physical health. By following simple daily routines and adjustments, you can improve the quality and consistency of your sleep.
Step 1: Create a Consistent Sleep Schedule.
Go to bed and wake up at the same time each day, even on weekends. This consistency trains your body’s internal clock for better sleep.
Step 2: Limit or Avoid Screen Time Before Bed.
Blue light from phones, tablets, and TVs can interfere with your body’s melatonin production, making it harder to fall asleep. Avoid screens at least 30 to 60 minutes before bedtime. Instead, try calming activities like journalling, reading a book, or listening to soothing music.
Step 3: Build a Calming Bedtime Routine.
Establish a relaxing pre-sleep ritual, such as taking a warm shower, practising mindfulness, or doing gentle stretches. This signals to your brain that it’s time to wind down.
Step 4: Optimise Your Sleep Environment.
Keep your bedroom dark, cool, and quiet. Use tools like blackout curtains, earplugs, or white noise machines if needed. Make sure your bed is comfortable and only used for sleep.
Step 5: Limit Caffeine, Alcohol, and Heavy Meals.
Caffeine and alcohol can disrupt your sleep cycle, and heavy meals may cause discomfort. Try to avoid these in the hours leading up to bedtime.
Step 6: Get Daytime Exercise and Sunlight.
Regular movement and exposure to natural light during the day helps regulate your sleep-wake cycle. Aim for at least 30 minutes of light to moderate activity.
Step 7: Reach Out to a Mental Health Professional.
If you still struggle with sleep despite healthy habits, consider professional help. Conditions like anxiety and stress often impact sleep. AERCS Therapy offers mental health services that can help you get back to restful nights.
Contact AERCS Therapy Today.
What is sleep hygiene exactly?
Sleep hygiene is a collection of practices and habits that promote quality sleep. It includes routines, environmental factors, and lifestyle choices that support restful sleep.
How long does it take for sleep hygiene changes to work?
You may notice improvements in a few days, but consistent changes over 2 to 3 weeks typically lead to more lasting results.
Can poor mental health affect sleep hygiene?
Yes. Anxiety, depression, and chronic stress can disrupt sleep patterns. Improving sleep hygiene helps, but professional support may be needed to address root causes.
Should I use sleep aids or supplements?
It’s best to use sleep aids only under professional guidance. In many cases, behavioural and lifestyle changes are safer and more effective long-term solutions.
What if I wake up during the night?
If you can’t fall back asleep after 20 minutes, get up and do something calming until you feel drowsy again. Avoid screens or anything too stimulating.
For more support, contact AERCS Therapy.
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