We’ve all had sleepless nights tossing and turning or laying wide awake and hearing the clock tick through the hours until our alarm finally goes off. We all know how difficult it is to function and get through our routines feeling sluggish. The good news is that we can improve sleep quality when we learn to adopt better sleep hygiene.
When we hear hygiene, the first thing that comes to mind is most probably what we do to keep ourselves clean, presentable, and ultimately healthy. Sleep hygiene is similar in the sense that it refers to our habits during the day and before bed to set ourselves up for a good night’s sleep. It could be resisting that craving for coffee late in the afternoon, having a sleep schedule, and creating a cosy sleep environment.
At Magniflex, we’re dedicated to improving sleep quality with innovative sleep solutions. Before we get into detail about how you can achieve better sleep hygiene, let’s first take a closer look at the symptoms of poor sleep hygiene. Here are the signs you need to tweak your lifestyle so you can wake up feeling refreshed and revitalised.
Symptoms of Poor Sleep Hygiene
The most obvious symptom of poor sleep hygiene is having difficulty falling asleep or not being able to get 7 to 9 hours of deep sleep. We say deep sleep because we need to factor in the quality of sleep–not just the quantity. We won’t wake up feeling well-rested if our sleep is disrupted and we don’t properly transition through our sleep-wake cycle.
Poor sleep hygiene contributes to sleep deprivation which greatly affects our cognitive function. We need sleep to recover, we are prone to fatigue, daytime sleepiness, and depression otherwise. Being sleep-deprived hinders creativity, impedes decision-making, and destabilizes our moods.
If you were able to identify with any of the symptoms of poor sleep hygiene, you’re not alone and there are ways to remedy your situation. We’ve outlined a 7-step guide for better sleep hygiene you can simply follow.
7-Step Guide for Better Sleep Hygiene
1. Be Consistent With Your Sleep Schedule
The first step to improve sleep hygiene, and often the hardest for most to follow, is to be consistent with their sleep schedule. Sleeping and waking up at the same time every day even on weekends will reinforce your circadian rhythm and regulate your body clock. You’ll soon notice yourself feeling sleepy and alert at certain times.
When creating a sleep schedule, think of your target wake-up time, deduct 7 to 9 hours for sleep and you’ll have arrived at your ideal bedtime. For instance, if you intend to be awake by 7:00 a.m., then you should be in bed by 10:00 p.m. When shifting your sleep-wake times, we suggest you make incremental adjustments–not abruptly to allow your mind and body to get used to the new schedule.
2. Create a Calming Nightly Routine
before bedtime. Do what calms your mind and body, but unplug from any device that emits blue light as it hampers melatonin production–a hormone that regulates our sleep-wake cycle.
Your nightly routine could be as simple as enjoying a warm bath, stretching your body to release pent-up tension, or meditating for mindfulness. You can also use this time to catch up on reading, journaling, or listening to soothing music. Whatever you do, try your best to avoid any stimulating or stressful activity or conversation.
3. Optimise Your Sleep Environment
Your nightly routine is only as effective as your sleep environment. Optimise your bedroom to be more conducive to sleep by blocking out light and noise. We also recommend you maintain a bedroom temperature of 60 and 67°F (15.6 and 19.4°C) which supports the release of melatonin. And, if you’re a hot sleeper, consider cooling mattresses like the Magnicool 10’ or toppers like our MagniCool 3D to help you stay feeling fresh.
Tossing and turning as well as aches and pains can be down to a minimum with hypoallergenic Memory Foam mattresses that adapt to your natural body shape and offer orthopaedic support. You may also want to look into the benefits of satin bed sheets to improve sleep hygiene and pillows that help maintain proper spinal alignment.
4. Engage in Regular Exercise During the Day
Besides keeping us fit and strong, at least 30 minutes of aerobic exercise can also improve sleep hygiene, enabling us to sleep through the night, recover, and build muscle. We just advise against exercising too late at night as it could spike up your energy levels and increase body temperature which will keep you alert.
Engage in regular exercise during the day or no later than 2 to 3 hours prior to bedtime. You’ll be much more able to maximise energy and alertness while performing daily tasks and responsibilities. If you only have time to exercise at night, we suggest yoga or tai chi.
5. Cut Back on Stimulants
Caffeine depending on your tolerance can stay in our system for 3 to 7 hours which is why it is best to drink coffee in the morning. Some may treat themselves to a mid-afternoon cup of coffee or tea which is fine for as long as it’s at least 6 hours before your target bedtime. Note that you are more sensitive to the effects of caffeine as a stimulant when you don’t consume it on a regular basis.
Other stimulants you should avoid include smoking tobacco, citrus fruits, and foods that are spicy, sugary, fatty, or processed. These foods can raise our heartbeat and body temperature, and increase acid production, leading to acid reflux or heartburn.
6. Keep Napping to a Minimum
As tempting as it may be to crash into a perfectly plush bed you’ve made for yourself whenever you please, we encourage you to use your bed only for relaxing, when you’re really tired, and to keep napping to a minimum. This practice will improve sleep hygiene as your mind will associate your bed with rest and sleep.
On nights you can’t seem to fall asleep within 20 to 25 minutes, get out of bed and go into another room where you can wind down. Staying in bed may only make you feel frustrated which in turn would make you more awake. If you must nap, try not to let it exceed 20 minutes. While power naps are widely accepted, they won’t make up for lack or poor sleep quality. It is still better to avoid naps as it may affect your sleep schedule and lead to yet another sleepless night.
7. Avoid Late Night Meals and Alcohol Consumption
Indulging late-night cravings or having a heavy meal before bedtime has negative impacts on sleep quality and health. The same goes for alcohol.
We need at least 3 to 4 hours to process our food after eating. Sleeping or lying down after a meal may trigger indigestion, acid reflux, and burning chest pain which could all disrupt sleep. On the other hand, alcohol may initially make us feel drowsy but actually prevents us from naturally going through the different stages of sleep. We may fall asleep faster but we won’t be getting deep sleep.
Final Thoughts on Achieving Better Sleep Hygiene
Sleep hygiene refers to our habits and environment that promote a good night’s sleep. Our ability to fall and stay asleep both relate to our sleep hygiene. In the same way, our difficulty sleeping or daytime sleepiness can be attributed to poor sleep hygiene.
Making an effort to achieve better sleep hygiene such as following a sleep schedule, creating a calming nightly routine, and having an optimal sleep environment will allow us to experience the benefits of restful sleep. Our habits throughout the day also contribute to sleep hygiene. Whenever we’re resisting the urge to skip exercise, nap, get our caffeine fix or indulge in cravings late in the evening, we must remind ourselves that we’re taking steps to improve sleep quality.
Magniflex is a leading provider of high-quality Italian mattresses and rest accessories in Dubai that are made with premium materials to guarantee better sleep hygiene. Take our sleep test to find the ideal mattress that caters to your preferred comfort and support.
