​What is sleep hygiene?

​Sleep hygiene is what we do to make sure we are going to get a good night's sleep.  
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You might be thinking - I am clean, I shower, and I change my sheets.  

That alone is not hygiene.  ​

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Hygiene is the conditions or practices conducive to maintaining health and preventing disease, especially through cleanliness.

Many people are familiar with personal hygiene, shower, clean clothes, mouthwash etc.   But not many are familiar with sleep hygiene.  

​It starts in the morning, with making sure you see the sunshine, and yes, you can do that through the bedroom window, standing in the door looking outside, or just having your morning tea/coffee/OJ on your patio.  And then checking in during the day with daylight.  Simple enough and free. 

Next is when you eat.  Do the best you can to eat your meals at the same times throughout the day.  And no, that does not mean a regimen of I have to eat at a specific moment.  Instead, it's more of a consistent schedule, timing, and pattern that your body can count on. 

The important step here is to avoid heavy meals before bedtime.  

You should also avoid drinking alcohol, caffeine, and smoking or vaping, the nicotine is not your friend for a good night's sleep.  Now you might be saying No I need a (fill in the blank) drink or smoke or whatever before bed, but that's your habit brain speaking, and often we need to break a habit to get the good night's rest our brain and body need.  ​

Next up is routine, which has three parts: consistent timing for going to bed and waking up, and a wind-down routine before bed. The goal is 7 hours of sleep at a minimum each night.  

​I can hear everyone saying But I want to, I need to sleep in on the weekend.  Great, please do that if you can - but don't get more than 9 hours of sleep total.  And yes, you occasionally may have to stay up later than normal for a dinner out.  But the goal is a routine of times that are consistent for you, and that equals a minimum of 7 hours each night.  

A wind-down routine can look like lowering the lights, taking a shower or a bath, reading, lowering the temperature, or even talking about your day with your partner.  Now, if you are a parent, you might be thinking, That's what I did with my kid on school nights, or when they were young.  Exactly, and first, good job, that was a great parenting win, and second, bring that back and apply it to yourself! 

Now, what about technology, screens, the cellphone, and the TV? Put that stuff away and shut it off 30 minutes to an hour before bed.  That means the all-night notification sounds on your cellphones too, telling you there's a new email or alert.  And yes, obviously, emergency alerts and morning alarms are an exception.  

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And the room you are in, you want that to be dark, and on the cool side.  How cool? According to The Sleep Foundation, 65 degrees is a good number to try to achieve. ​

There you have it a good look at basic sleep hygiene, and you really aren't spending extra money to achieve it - but the benefits you reap short term and long term for your wellness, brain and body, are well worth it.  

You can learn more about sleep at the National Sleep Foundation and The Sleep Foundation. (links open in a new window)