In this article, we’ll explain what is involved in sleep, and the importance of sleep hygiene and give you a sleep hygiene checklist to help you create a sleep-friendly environment and establish healthy sleep habits.
As an adult, it can be challenging to get the quality sleep you need to function at your best. Between work, family, and social obligations, it can be difficult to find the time to relax and wind down before bed.
And, even when you do finally climb into bed, you may find your mind racing with worries, leaving you tossing and turning for hours.
But the good news is that there are simple steps you can take to improve your sleep hygiene and get the restful sleep you need to feel refreshed and ready to tackle the day ahead.
An Overview of Sleep: Sleep Hormones and Sleep Stages
Sleep is a vital aspect of our overall health and well-being. Our bodies follow a natural circadian rhythm that regulates our sleep-wake cycle, and several hormones play a key role in regulating our sleep patterns.
The two main hormones involved in regulating sleep are melatonin and cortisol. Melatonin, known as the “sleep hormone”, is produced in the pineal gland in response to darkness and signals the body to prepare for sleep. Cortisol, on the other hand, is produced in response to stress and helps us to stay alert and awake.
During a typical night’s sleep, our bodies cycle through different stages of sleep, each with its own distinct characteristics. The five stages of sleep are: stage 1 (light sleep), stage 2 (deep sleep), stage 3 (deep sleep), stage 4 (REM sleep), and stage 5 (REM sleep).
In stage 1, our bodies begin to relax and we may experience sudden muscle contractions or “twitches”. In stage 2, our heart rate and breathing slow down and our body temperature decreases. Stage 3 and 4 are the deepest stages of sleep, known as slow-wave sleep, where the brain is highly active in repairing and restoring our bodies. In these stages, the brain waves become slow and rhythmic, and it becomes more difficult to be awakened.
Finally, in stage 5, or REM sleep, our brains become highly active, and we dream. This stage is characterized by rapid eye movements and increased brain activity. REM sleep is important for our mental and emotional well-being and helps consolidate our memories.
What Good Sleep Hygiene Can Do
You probably wouldn’t fight against getting a better night’s sleep, especially if you’ve got sleep disorders, sleep disturbances, or just poor quality sleep. And while you probably can guess what poor sleep hygiene does for mental and physical health, a sleep hygiene checklist does more than just improve sleep.
From a scientific perspective, good sleep hygiene can have several physiological benefits for the human body:
- Regulates sleep-wake cycle: By establishing a consistent sleep schedule and reducing exposure to screens before bedtime, good sleep hygiene helps regulate the circadian rhythm, which controls our sleep-wake cycle. This, in turn, promotes better sleep quality and helps us fall asleep faster.
- Improves sleep quality: Good sleep hygiene can also improve the overall quality of our sleep. This includes longer, deeper sleep and fewer disruptions during the night. As a result, we wake up feeling more rested and refreshed.
- Boosts mood and cognitive function: Sleep is essential for the brain to consolidate memories and regulate mood. Good sleep hygiene can improve our ability to focus, learn new information, and process thoughts and emotions.
- Supports physical health: Adequate sleep is crucial for our bodies to repair and restore themselves, particularly when it comes to physical health. Good sleep hygiene can help lower the risk of obesity, diabetes, heart disease, and other health problems.
- Strengthens the immune system: Sleep plays an important role in supporting our immune system. During sleep, our bodies produce cytokines, which help fight off illness and infection. Good sleep hygiene can help our bodies produce more cytokines, which can improve our overall health.
Follow This Sleep Hygiene Checklist for Better Sleep
Have a sleep routine:
Establishing a consistent sleep routine is one of the most important aspects of good sleep hygiene. This means going to bed and waking up at the same time every day, even on the weekends. Having a sleep routine helps regulate the circadian rhythm and promotes better sleep quality.
Create an environment that supports sleep:
Creating a sleep-friendly environment is also essential for good sleep hygiene. This means making sure the room is dark, quiet, and cool, and removing any distractions or clutter. A comfortable mattress, pillows, and bed linens can also help promote restful sleep.
Maintain a Regular Bedtime Routine:
Having a regular bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. This could include reading a book, listening to soothing music, or taking a warm bath before bed.
Avoid certain foods and drinks before bed:
Certain foods and drinks can interfere with sleep quality, so it’s important to be mindful of what you consume before bedtime. Try to avoid drinking caffeine and alcohol, and avoid eating large meals in the hours leading up to bedtime.
Relax before bedtime:
Finally, taking time to relax before bedtime is key to good sleep hygiene. This could mean engaging in yoga, meditation, or deep breathing exercises, or simply taking some time to clear your mind and unwind from the day.
Avoid Electronic Devices
The blue light emitted by electronic devices, such as smart phones and televisions, can interfere with the production of the sleep hormone melatonin, making it harder for you to fall asleep and stay asleep. Additionally, the stimulation from screens can activate the brain and make it difficult to relax before bed. By avoiding electronics before bedtime, you can give your body and mind a chance to wind down, reduce stress and slip into a sleep-friendly environment. (Read more about what a digital detox could do for you!)
Get up if not sleeping:
If you’ve been lying in bed for more than 20-30 minutes and still can’t fall asleep, it’s best to get up and do something relaxing, like reading a book or listening to soft music. This helps you avoid getting into the habit of associating your bed with wakefulness and frustration.
Optimize Your Sleeping Environment:
Your sleeping environment plays a big role in the quality of your sleep. Make sure your room is dark, quiet, and cool, as this can help promote restful sleep. Consider investing in blackout curtains, earplugs, or a white noise machine if necessary.
Get in Regular Exercise
Exercise can increase feelings of tiredness and fatigue, which can help promote better sleep at night. Aim for at least 30 minutes of moderate exercise most days of the week, such as brisk walking, cycling, or swimming. Just be sure to finish your workout at least a few hours before bedtime, as exercising too close to bedtime can interfere with sleep.
Keep Your Bedroom Cool:
Our body temperature naturally drops as we prepare for sleep, and a cooler bedroom can help support this process. Aim for a comfortable temperature between 60-67°F (15-19°C). If necessary, use a fan or air conditioner to regulate the temperature in your room.
Get Early Morning Sunlight:
No one likes waking up to bright lights. But exposure to sunlight in the morning can help regulate your circadian rhythm and help you sleep at night. Try to spend time outdoors, or at least near a window, within the first hour of waking up to get your daily dose of natural light.
Cut Down on Caffeine Too Late in the Day:
Caffeine can interfere with sleep, so it’s important to avoid caffeine later in the day. Try to avoid drinking coffee, tea, or other caffeinated beverages after 2 PM to give your body time to naturally wind down before bed.
Use Your Bed for Only Sleep and Sex:
It’s important to associate your bed only with sleep and intimacy, as this helps your brain recognize that your bed is a place for rest and relaxation. Avoid using your bed for work, watching TV, or other activities that can interfere with sleep.
Don’t Eat Meals Late at Night:
Eating late at night can disrupt the digestive process and make it harder to fall asleep. Try to finish your last meal or snack at least 2-3 hours before bedtime to give your body time to digest and prepare for sleep.
Now that you’ve got your sleep hygiene checklist:
How much sleep do you need? In general, most adults need between 7 and 9 hours of sleep per night to function at their best. However, some people may feel well-rested with as little as 6 hours of sleep, while others may need up to 10 hours of sleep to feel fully refreshed.
By creating a sleep-friendly environment and following a consistent sleep routine, you can ensure that you’re getting the restful, rejuvenating sleep your body needs to perform at its best.
Whether you’re struggling with insomnia, feeling constantly tired, or just looking to optimize your sleep, the tips in this checklist can help.
Start by implementing one or two of these tips from the sleep hygiene checklist, and see how they impact your sleep quality. Then, gradually incorporate more tips into your routine until you have a full-fledged sleep hygiene plan that works for you. (Learn more about making new habits and getting rid of old ones)
Remember, taking care of your sleep is an investment in your physical and mental well-being. Don’t wait – start your journey towards better sleep right now!
