Sleep Hygiene: Tips for Better Sleep and Improved Health

Usually sleeping is the last thing on the list in the environment which is well-structured and presented the results rapidly. But, despite its crucial importance to our physical health, mental wellness, and general wellbeing level; sleep is non-negotiable. Call it sleep hygiene, it is the slang word for the practices and habits which help us habituate healthy sleep daily, and they are significant contributors to sleep improvement. The following are some of the pragmatic strategies that you need in mind to improve your sleeping hygiene and consequently your health.

Credit: Pexels

Doing a Regular Sleep Schedule

Sleep hygiene practice involves the maximization of all the activities performed before going to bed which involves consistency. To the extent possible, go to bed and wake up at the same time every day, regardless of whether it is a weekday or smoke weekend. Thus, this synched your body clock with the environment, resulting in effortless falling and waking sleep.

Credit: Pexels


  • Take the bedtime hours on a regular basis within 7 to 9 hours.
  • Set an alarm to start your days at the same time each and every day, so no matter the quality of your sleep the previous night.
  • Make time for a screen break. No TV, computers, smartphones about an hour before bedtime.
  • Your Sleep Schedule Requires Adjustment Gradually.
  • Create a Sleep-Conducive Environment.
  • Avoid Sleeping on Weekends.

Develop your own Bedtime Routine

Calming your pre-sleep mundane routine, you intimate your body that it is time to rest. at least an hour before going to bed, do something relaxing to help slow down the process from wakefulness to sleepiness.


  • For instance, pick conducts like reading, taking a warm bath, or gentle yoga.
  • Constraints to those activities which are excessive, like energetic exercises or electronic devices.
  • Practice Mindfulness or Meditation:
  • Try Progressive Muscle Relaxation:
  • Sip Herbal Tea
  • Use a Gratitude Journal to Write
  • Stretch or Practice Yoga endlessly.

Optimize Your Sleep Environment

Developing bedtime place is the sine-qua-non for the high-quality sleep. Have it so that the bedroom you sleep in is pleasant, quiet, and dark. These factors enable you have a high quality sleep. Pick a good mattress and pillows that give you the support you need and lower down the ambient temperature just enough. Also, avoid noise and light pollution as much as you can. Prevent sun rays and heavy lights with blackout curtains or a sleep mask. Simultaneously, downtime inflicted by noises can be reduced with the use of white noise machines or earplugs as disruptions. Through focusing upon these aspects you can attain a nighttime relaxation zone that will provide you with the chance of feeling relaxed and properly sleeping.

Credit: Pexels


  • Keep your room cooler than 60- 67 F ( 15-19 C) is the best.
  • Use blackout curtains or a sleep mask to keep off the light as this may interfere with your sleep patterns.
  • Give priority to the purchase of a mattress and the pillows.
  • Think about involving the white noise machine or having ear plugs in your luggage which will help you to get rid of disturbing noises.

Maintain the variety and balanced nature of the foods you consume.

 The composition of your food is very important aspect of your sleep quality. Caffeine and many other stimulants nearby to bedtime should be avoided as they make sleep challenging. Do not eat big and heavy late supper every night because you can feel discomfort and indigestion just before your sleep. Sometimes alcohol may make individuals sleepy but during its metabolism it usually disrupts their sleep patterns by keeping them wakeful and/or with fragmented sleepIf you are hungry before bat, better choose a light meal, easy to digest, and full of tryptophan- which is found in dairy, nuts and bananas, and, after digestion, tryptophan in the body, is converted into serotonin, which can help you sleep. By following the mindful eating patterns that drive clear-headedness, you will improve your ability to get a good sleep and be in excellent health.


  • Stimulants, like caffeine and nicotine, should not be consumed close to bed time because they can distract from falling into deep sleep.
  • A big limitation about a big meal is bedtime if your are not comfortable and that can keep you awake.
  • Don’t consume alcohol before going to bed, because while initially it can help you fall asleep, afterwards it may turn out to be disruptive for your sleep-in cycle.

Get Regular Exercise

Regular workout can help boost quality of sleep as well as increase the length of slumber. And despite the fact that the time of when you work out has an impact on sleep, still exercise is good for our sleep.

Credit : Pexels


  • Among other things, try to accomplish at least 30 minutes of moderate to rigorous task on most days, plus exclude stretching workouts close to the bedtime.
  • Morning or afternoon workout contribute considerably to the regulation of the sleep wake time schedule and facilitate you to sleep at night.

 Teach Young Adults to Cope with Stress and Anxiety.

 For stress and anxiety, the proper sleeping pattern is frequently disturbed, which makes deep and qualified sleep lack. Tackling stress positively will equally be great as it improves the quality of sleep. Make use of the various relaxation techniques like deep breathing, mindfulness exercises or progressive muscle relaxation to calm down one’s mind and body just before sleep. Apart from that, the daily exercise can be also helpful in relieving stress as well as making the sleep better. Besides, ensure putting self-care treatment side by side with nature, hobbies, or relationship with people to maintain mental health and, therefore, decrease the stress level. Prevention of stress will be an influence in which will promote a restful environment for sleep.


  • Use different relaxation portions, for example, deep breathing, meditation, or progressive muscle relaxation.
  • A diary will be maintained that can be used to write down thoughts and worries before sleep, effectively restoring mental peace.

Limit Naps

Sometimes, you may miss a part of your normal night sleep time if you take a nap that lasts longer. Therefore, it is not advisable to take long or irregular naps during the day.


  • Limit napping to a voluntary period of 20-30 minutes and by not napping later in the afternoon as it will disrupt your circadian rhythm.

Recognize When to Get Those Help You Need

Sleeping problems may frequently arise even when you properly take care of good sleep hygiene rules. In this case, you should contact a specialist. Chronic sleep-related problems may be a symptom of a variety of underlying health problems, including but not limited to sleep apnea, insomnia, other sleep disorders or maybe something more.


  • See a health care provider or a sleep specialist when insomnia persists for many weeks.

Leave a comment