No, it’s not a night-time scrub down, sleep hygiene is the range of practices and habits that can help you have better sleep. Understanding the sleep-wake circadian rhythm can help you create the right conditions to sleep easier and stay asleep throughout the night. Circadian rhythms are the physical, mental, and behavioural processes your body runs following a 24-hour cycle. Light exposure during the day prompts our body to send signals that keep us alert and as night falls, our body begins producing hormones that promote sleep. Sleep hygiene tips to support your sleep-wake cycle:
Follow a consistent sleep schedule, waking up and going to bed each night around the same time.
Get some natural light in the morning, whether that’s opening your blinds or going for a walk.
Exercise daily, but not too close to bedtime.
Keep naps short and earlier in the day.
Avoid caffeine later in the day.
Limit light before bed, dimming lights and avoiding screens.
Ensure your room is at the right temperature.
Keep your environment as dark as possible, an eye mask can help.
If noise is an issue, use earplugs.
Reduce alcohol consumption and smoking.
If you’re struggling to fall asleep don’t stay in bed stressing over it. Get out of bed and try a relaxing activity for half an hour or so, like reading, stretching or meditating before returning back to bed. Repeat this cycle each 30 minutes until you eventually fall asleep.