How to practice good sleep hygiene: Tips & Tricks

There are numerous good habits you can adopt to help you achieve a better night's sleep as well as improve your alertness and energy during the day.

If you regularly practice these habits, you are "practicing good sleep hygiene." 

Despite what the term implies, sleep hygiene is not just about showering before bedtime or changing out your sheets more frequently. It means that you are making decisions or taking actions throughout the day and into the night which positively improve your chances for sleeping better. 

Does practicing good sleep hygiene work? For people with no underlying sleep disorders, but who still have problems with sleep that can't be attributed to other health conditions, the answer is yes.

Sometimes we do things during the day that sabotage our sleep. Sleep hygiene, like dental hygiene, is a preventive measure that has the added benefit of making us feel better overall with just a little added mindfulness. 

Sleep hygiene practices include not only activities and behaviors related to bedtime, but also to choices we make during the day which can profoundly impact our nighttime sleep. 

The sleeping process actually consists of two elements: sleep and wakefulness. Without sleep, you can't stay awake. And if you are awake all the time, this obviously influences the quality and quantity of your sleep. Ideally, you are awake while the sun is up, and you are asleep when the sun is down.

This is no coincidence: all living beings have rhythms that match with, or are entrained to, the Earth's cycles as it revolves around the sun. You circadian rhythms are the foundation of good health; they require you to have both periods of sleep and of wakefulness in order to function. 


Daytime sleep hygiene considerations

Here are a few things to consider about your activities of daily living which can have a powerful influence on your ability to sleep at night. 


Nighttime sleep hygiene considerations

The habits and behaviors we practice at bedtime also influence sleep quality and quantity:

Some of these considerations may be easy to manage. But others? It may be hard to kick a latté habit after 3 p.m., or you may not want to get up earlier on the weekend, and quitting smoking is never easy. But those who have overcome these habits often report improvements in both sleep and overall health as a result. If you want to improve your ability to fall asleep at night and to get quality sleep, any or all of these tips can help you achieve these goals, if you are willing to give them a try. 

Good sleep hygiene practices

Here are some tips and techniques for getting a better night's sleep:


A final word about getting a better night's sleep

Why sleep hygiene matters:

You may already have pretty good habits, which is fantastic. However, keep in mind that sleep hygiene does not address underlying sleep health problems. If you suspect your sleep problems are beyond your ability to improve your sleep habits—for instance, you struggle to breathe well at night or have pounding headaches all night long or other issues with pain or discomfort—it is critical you consult your physician about the possibility that your sleep problems have medical foundations that need identification, diagnosis, and treatment. 


 Please reach out to us at Sound Sleep Health. We have 3 locations in the greater Seattle/Kirkland areas. Call us and Improve Your Sleep Today!

 

  

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