By: Grace Gufler

 

There are various negative consequences of not getting enough sleep. A lack of sleep can lead to stress, burnout, lack of productivity, low energy, increased appetite, irritability, and much more. Sleep hygiene is key to helping your body get a restful and quality night of sleep on a consistent basis. This blog post will discuss some ways to improve sleep hygiene to help you feel more rested when you wake up. 

  • Routine: establishing a morning and evening routine is a practice of sleep hygiene. Most people place importance on the time you go to sleep but it is equally important for you to be consistent with the time you wake up. Going to bed and waking up at a consistent time will help train your mind and body to adjust and prepare for periods of wakefulness and rest.

 

  • Shut Down Time: establishing a firm shut down time will help prepare your mind and body for rest and sleep. Ideally, this should be set one hour before you want to be asleep. During this time, it is important for you to avoid using any electronics and spend time doing something you find relaxing. Examples include reading, meditating, journaling, or stretching.

 

  • Boundaries for the Bed: proper sleep hygiene includes using your bed only for sleep, and sex, and nothing else. This is especially important during Coronavirus as we spend more time at home. The more activities we do in bed (work, eat, watch T.V., etc.) the more associations will be developed. In other words, when we use our bed for activities other than sleep or sex; we begin to associate our bed with more things. As a result, when you lay down in bed to sleep your mind may be racing with thoughts of work, school, chores, and so on. Setting boundaries for how and when you use your bed can be helpful in getting a better night of sleep.

 

I hope you find this blog post helpful in improving sleep hygiene and, therefore, quality of sleep. Sleep is so important for our minds to process events of our day, recharge and feel prepared, both mentally and physically, for the next day.