Sleep Hygiene: A Guide

8:29 AM

Proper hygiene is important for everyone. With that said, when we think of hygiene, we think about washing our hands, brushing our teeth, or putting on enough deodorant. We don’t think about hygiene in the sleep sense. However, sleep hygiene is quite important in the quest for getting a good night’s sleep. In this post, we will dive into the world of sleep hygiene and explain what you can do to have better hygiene. 

Photo by Alexandra Gorn on Unsplash

Before Handling Your Issues

If you are having severe sleep issues, it could be a sign of depression or something deeper on your mind. In a case like this, it is important that you speak to a counselor or a therapist for help. You can be able to get the help you need by speaking with a counselor online. Sites such as Regain allow you to get the help you need from the comfort of your own home. 

What is Sleep Hygiene? 

We’ve made posts about how to sleep better before, or what to do if your partner is snoring, but we haven’t explored the sleep hygiene concept in full. Sleep hygiene are habits that can prepare you for a good night’s sleep and increase the chances that you’ll feel great all day. If you have had trouble sleeping, you can improve your sleep by practicing good hygiene. Here are some good tips to practice sleep hygiene. 

Don’t Take Caffeine or Alcohol too Close to Bedtime 

Caffeine is an obvious one. You were probably told by your parents as a child not to have a soda too close to bed. With that said, many swear by alcohol. The problem with alcohol is that it can keep you awake if drank too close to your bedtime.


You don’t have to spend hours in the gym. All you need is 10 minutes of light aerobic exercise to calm you down and make you more prepared for bed. Some people do avoid workouts too close to bedtime, as it may keep you up. However, a brief workout as you unwind is not a bad idea. 

Don’t Nap Too Much 

Some people take long naps to make up for lost sleep. A brief nap can help you, but it can disrupt your sleep otherwise. Make sure you’re getting that right balance when you nap. 

Don’t Look at Screens So Much Before Bed 

Put your phone down and don’t be too close to the TV. Screens have blue light, which can damage melatonin, the chemical needed for an adequate night’s sleep. Of course, this is easier said than done, and many devices have night modes or blue light filters to lessen their effects. However, the mental stimulation of checking your notification can still keep you up. Go read a book. 

Make Sure the Room is Cool 

No one likes a burning room. About 60-67 degrees F is the optimal temperature. Don’t be afraid to turn on the AC at night. Alternatively, you can try cooling your blankets before you sleep. 

Adjusting Your Bedroom 

White noise machines can help you fall asleep faster, and blackout curtains should get rid of any lights or other problems when you’re having trouble falling asleep. 

Practice Relaxing Activities Before Bed 

You want to relax and unwind before bed. Have a nice herbal tea. Take a nice bath. Read a good book or watch a good show (preferably with night mode settings.) If there is something bothering you, learn how to discard it. Make sure the kids are unwound as well. For enjoyable and calming activities you can do with your children, you might find a few good ideas here and look here.

My Say

Observing proper sleep hygiene makes it possible to maximize the benefits of sleep. That said, it is just a matter of making it a way of life.

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