“Let her sleep for when she wakes, she will shake the world.”
- Napoleon Bonaparte

Every human needs to sleep. Many of us have neglected sleep to meet a deadline, study for an exam or a myriad of other reasons. Sleep is a fundamental cornerstone of human health. We need good sleep to be able to carry out routine tasks. We also need sleep to be able to stay healthy. Science has proven that a lack of proper and restful sleep is linked to various mental and physical disorders such as Hypertension and Alzheimer’s Disease. In the modern world, even if we manage to get a solid 8 hours of sleep, the quality of sleep may be poor. Unless diagnosed with insomnia or any other medical condition, this could be due to poor sleep hygiene.

Early to Bed and Staring Awake Wide: The Definition of Sleep Hygiene

Sleep Hygiene is simply defined as: “A set of practices meant to induce sleep and ensure uninterrupted and restful sleep throughout the night.” It is recommended for individuals suffering from insomnia or people with long-term sleep deprivation. It is a simple yet effective set of practices that gives excellent results within a month of consistent practice. As WebMD states, “Good sleep hygiene is a combination of sleeping conditions and lifestyle habits that help you get consistent, uninterrupted sleep.” Thus, good sleep hygiene is a crossroad between a healthy lifestyle and a good sleep environment.

Sans Wakefulness to Easy Oblivion: How to Achieve Good Sleep Hygiene

Good sleep hygiene first begins with small changes. It aims to create a peaceful environment around you to induce relaxation and a sense of calmness. So, to achieve good sleep hygiene, make sure to follow the tips listed below:

1.     Have a Regular Sleep and Wake up Time

Going to sleep and waking up at the same time for multiple consecutive days will pay off long-term. It will reset your biological clock and make sure that you sleep well! It also assists in regulating your sleep hormones so that they are secreted at the same time each day and you can fall asleep easily.

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2.     Use the Bed ONLY for Sleeping

Don’t lay on your bed if you are not able to sleep. If you are awake for more than 20 minutes, then get out of bed and do something boring or soothing. Sit still with the lights off and be mindful of your surroundings or do some pranayama (breathing exercises). Don’t use the phone on your bed, study or eat on your bed. Avoiding these actions will foster a strong connection between the bed and good sleep. So, your brain will make sure that you fall asleep as soon as you lie down on your bed.

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3.     Avoid Alcohol, Caffeine and Nicotine

Avoid taking any alcohol, caffeine or nicotine for at least 4 hours before your designated bedtime. The caffeine and nicotine will interfere with your sleep cycle and will keep you awake and alert. Alcohol is considered relaxing and thought to induce good sleep but it decreases sleep quality so avoid it before bed.

4.     Avoid Naps in the Middle of the Day

Do not take any naps in between the days, however tired you are. If naps are a must, restrict it to less than 1 hour and NEVER nap after 3 PM. This will reduce your sleep needs and make it harder for you to fall asleep during the night.

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5.     Establish a Night Routine

It helps if you can have a set routine or ritual before you go to sleep. It could be some skincare, reading a book, doing some relaxation techniques and so on. This helps you unwind and get into the sleep mode.

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6.     Take a Warm Bath

A warm bath 2 hours before bedtime will relax your muscles and increase your body temperature so that it later dips down, causing you to fall asleep quicker.

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7.     Avoid Exercise before Bed

Ensure that you do not go to the gym or engage in strenuous exercise for at least 4 hours before bedtime. Exercise stimulates your brain and makes it active and alert so avoid exercise before bed.

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8.     A Balanced Diet

A balanced diet can go a long way in helping regulate your sleep cycle but do not eat just before falling asleep or hours before bed. Ensure that a 2-hour gap is maintained between your dinner and falling asleep. Avoid overly liquid foods or salty foods since the former will increase urination during the night and the latter might make you thirsty, which might interrupt your sleep.

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9.     Darkness and Quiet

Make sure that your bedroom is fully dark. This stimulates melatonin, which is the sleep hormone. Light inhibits it so keep your devices away for at least 1.5 to 2 hours before bed so that your brain can secrete melatonin properly. Try to ensure that the space is colder but with a lot of blankets for warmth. (If you live in warm climates, ensure that there is good airflow in your room)

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From Sleepy to Happy: Benefits of Sleep Hygiene

Good sleep hygiene can have a very positive impact on an individual’s life. It can lead to greater productivity, higher energy levels and a more upbeat outlook. That being said, sleep hygiene and mental health are indirectly intertwined in a complex web. Poor sleep hygiene can lead to a lack of restful sleep, which in which leads to a plethora of mental health concerns such as low mood, lack of impulse control, emotional dysregulation, lack of mental clarity and so on. By adopting With proper sleep hygiene, the mind and body can relax and wind down easily, resulting in in rejuvenating and deep sleep.

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If you are struggling to fall asleep easily, then try out the tips above for better sleep hygiene. If you still struggle to fall asleep even after this, then you might be suffering from insomnia and you might need the assistance of a medical diagnosis and support. If you are struggling to fall asleep due to mental health concerns, then consider getting therapy to sort out the issues that are bugging you. One of the major symptoms of Depression, Anxiety and OCD is insomnia so do consider getting therapy from Heart It Out. At Heart It Out, we have trained therapists and counsellors with specialisations that are suited to all kinds of mental health needs. Reach out to us if you are experiencing a lack of sleep and are unable to find any solutions that are suitable for you.