10 Tips for Better Sleep Hygiene
Updated: Aug 7
"I'm just so tired." "I'm exhausted." "I didn't sleep well." "I had trouble getting to sleep." Been there, done that. Did you know that getting better sleep is the easiest and quickest way to improve your mental health? Let's dive into 10 ways to improve your sleep hygiene.
1. Develop a consistent schedule.
Routine teaches your body when to be tired and when to be awake. Try to set some level of consistency with when you are going to bed and when you are waking up.
2. Create a pre-bedtime routine.
Some people read, others snack. Get in your skincare, brush your teeth, do whatever feels relaxing to you, just set a routine and stick to it!
3. Get your conditions right!
Room dark, noise reduced, and fan on. Studies show that dark, quite, and cool spaces create conditions for optimal sleep quality.
4. Practice relaxation techniques before bed!
Some prefer yoga, or gratitude reflection. Some prefer listening to music or reading. Whatever helps you relax, consider doing it before going to sleep.
5. Avoid using your cell phone right before bed.
I know, I know. It's so easy to get sucked into the TikTok vortex while you are laying in bed. Make an effort to shut your brain off by putting your phone down.
6. Exercise regularly throughout the day but avoid strenuous activity at bedtime.
Get your blood pumping, but not before bed. It has been shown that regular activity helps create consistency in quality sleep, but exercising right before bed can lead to tricking your brain into being "awake" for longer.
7. Limit your naps.
Look, I love a good nap as much as the next girl, but it just kills your pattern. Your body strives for structure, and throwing a nap in just throws off the pattern that your body needs.
8. Shoot for 7-9 hours!
Now I know some of us are reading this thinking "that's way too long," while others are saying "that's hardly enough." It's been proven that 7-9 hours is an optimal length of time to sleep for most adults. Less will leave you tired, and more can leave you just as tired as if you didn't get enough sleep.
9. Use white noise or a fan to reduce outside noises.
If you live in an area where you can hear traffic, animals, or other noises in the night, consider finding a white noise machine or a fan that will help blend the sounds together so you are not startled in your sleep.
10. Try aromatherapy.
When your brain associates a certain scent with sleep, it will not take long for that scent to make you pretty sleepy. Teach your body the association and watch your brain to do the magic.
BONUS: Get yourself a good pillow.
Good pillows are under-rated. Get something that works for you!
If nothing else, remember that a solid night routine will go a LONG ways in creating better sleep habits. Better sleep means less stress. Less stress means better sleep. And then well, I think you get the hint! Set yourself up for success by starting that routine today!