Sleep Hygiene: What Is It? And What Are The Benefits?

We’re currently living through an epidemic of sleeplessness. People are finding it harder than ever to simply drift off and give their minds a break from all the thinking that they have to do. 

Part of the problem is our lifestyles: we’re in the wrong frame of consciousness. But part of it also has to do with poor sleep hygiene. 

What is sleep hygiene? Simply put, sleep hygiene is a set of behaviors and environmental factors designed to improve the quality of your sleep. They involve everything from putting yourself into a comfortable sleeping position to making sure that it’s dark in your room.

When you really think about it, you already know a lot of proper sleep hygiene habits instinctively. Doing the little things can add up to significantly more restful slumber. 

Make Your Room Pitch Black 

Unless you’re afraid of the dark, you should endeavor to make your room pitch black. You shouldn’t be able to see your hand right in front of your face. Making your way around the room should be difficult. 

Darkness is important for sleep because it affects how our brains work. When there is no light coming through the eye to the retina, it sends signals to the brain telling it that it’s time to sleep. Effectively, the sun has gone down, and now we are ready for rest. 

Unfortunately, most of us live in cities with light pollution so, in order to improve sleep hygiene, you may need to modify your room with blackout curtains. These window coverings are made of special thick fabric that blocks out the majority of light, helping you have a more restful sleep. 

Turn Off Your Phone

While bluelight from phones is a problem, so too is the engagement and stress they cause. Don’t get into bed and then start checking your notifications and work emails. Instead, have a rule where you don’t look at it after, say, 8 pm.

If you disturb your peace with your phone, you’ll find it considerably more challenging to fall asleep. Your mind will be more active, preventing you from letting go and drifting off. 

Sleep On Your Back

While some people love to sleep on their side and front, research suggests that sleeping on your back is generally the best option. People who adopt this position generally have the best nights. 

Sleeping on your back may also offer cosmetic perks too. Because you’re not mashing your face into a pillow, you’re less likely to develop annoying lines and wrinkles when you wake up in the morning. 

Use Lavender In The Bedroom

If you’re prone to anxiety before you sleep, try using some lavender in the bedroom. You’ll find that simply smelling it improves your mood and makes you feel better. It’s naturally calming and has powerful anti-anxiety effects. 

There are many ways of getting it into your room. You can, for instance, use a roller pen to put it on your skin, place a few drops of essential oil into a diffuser, or use wicks.