Sleep health, also referred to as “sleep hygiene,” is all the buzz when it comes to improving your sleep. But what is sleep hygiene? Sleep hygiene is simply optimizing your environment and daily habits for better sleep. Some quick ways to improve sleep hygiene include:

Prioritize your sleep to get the full amount of sleep you need each night.

• This includes having a set sleep schedule. Schedule a fixed sleep time and wake-up time each day, including weekends, to keep your sleep consistent and to get into a rhythm.
• Don’t overdo it with naps. Keep them short. Ten to 20 minutes is optimal, and early afternoon is best.

Keep a consistent sleep routine.

• Being consistent with your sleep routine can reinforce in your mind that it is time for sleep. Take the same steps of getting your pajamas on, brushing your teeth, etc.
• Budget time in your sleep routine to wind down at night. This will help relax and calm your state of mind.
• Dim lights during your routine. Bright lights can hinder crucial melatonin production, which induces sleep.
• Turn off electronics early. Allow an hour of time before bed without stimulation from electronics.
• Include calming activities like meditation, soft music, journaling, or practicing mindfulness as part of your sleep routine.

Optimize your sleep environment to exude tranquility.

• Invest in a good mattress and pillow that meets your needs.
• Check your thermostat. Optimal temperature for adults to sleep at is 60-67 degrees Fahrenheit.
• Block out all lights. Unplug devices with LED lights and consider blackout curtains or an eye mask.
• Drown out noise with a fan, ear plugs, or a white noise machine.
• Keep a clean environment and use calming scents, like lavender.

Cultivate daily healthy habits.

• Get outside for a daily dose of natural sunlight to help activate your circadian rhythm.
• Exercise regularly.
• Avoid stimulants like caffeine and tobacco.
• Finish dinner earlier and minimize alcohol to allow plenty of time to digest your food before sleeping.

Also, make sure the foods you are eating align with good sleep!

Need help settling into a better sleep routine? Carpenters Wellness Center’s UMR Clinical Admin Nurse, Keondra Harris, can help! Call the wellness center to schedule a coaching session with Keondra at 314.955.9355, or email her at [email protected].