How to Practice Good Sleep Hygiene to Get Quality Rest

Are you tired of waking up in the morning feeling as though you got no sleep the night before? Do you constantly toss and turn at night? Are you tired during the day but wide awake once your head hits the pillow?

These are all symptoms of poor sleep hygiene. When you’re not preparing yourself for the best night of sleep possible, then you can’t expect it. Luckily, you still have time to turn your sleep habits around. 

Do you know how to practice good sleep hygiene? If you’re not sure what’s included in good sleep hygiene, then you’ll want to continue reading below. 

Here in this guide, you’ll find several good hygiene tips to ensure a proper night’s sleep each and every night. Here’s what you need to know!

Put Yourself on a Schedule

If you’ve ever cared for a young child, then you know just how important their bedtime schedule is. The same is true for adults! If you’re having trouble falling asleep at night, then it could be due to your sleep schedule. 

Do you wake up and go to sleep at the same time each day? Of course, there will be times when you don’t stick to your schedule, but you should have a schedule to follow for your normal routine. Pick a good time to wake up and a good time to go to sleep each day.

Once you begin to follow this schedule consistently, your body will become used to it. Before you know it, you’ll feel yourself becoming tired each night right around your bedtime!

Get Enough Exercise During the Day

Do you get enough exercise throughout the day? Adults should get at least 30 minutes of exercise each day. You can fit in a quick 30-minute workout before or after work each day.

You should also try to keep your body moving throughout the day. If you work in an office and sit at a desk for several hours, then take short breaks every so often to walk around the office. You can even take the stairs instead of the elevator for a quick workout!

When your body isn’t getting the right amount of exercise each day, you’re not preparing yourself for good sleep. Get a good amount of exercise, and you’ll feel tired and ready for bed at night. 

Go Into Relaxation Mode 30 Minutes Before Bed

At least 30 minutes before bed, you should put yourself into relaxation mode. This means shutting down everything. No televisions, cellphones, tablets, or anything else. 

Dim the lights and simply relax. If you watch TV before bed, then you’re keeping your brain active leading right up to the time you want to fall asleep. Unfortunately, your brain won’t shut off on command. 

You’ll most likely still be thinking about what you heard or saw on the television or on social media. This keeps you awake. Make sure all electronics are shut down 30 minutes before your bedtime to allow your brain the time it needs to decompress. 

Avoid Drinking or Eating Late at Night

Are you a night snacker? If so, then this may be a reason why you have trouble sleeping at night. You should do your best to avoid drinking or eating late at night or before bed. 

Drinking water is appropriate, but drinking anything with caffeine or sugar in it can have a negative effect on your sleep quality. If you must drink something other than water before bed, then consider trying a sleepy-time tea. You also want to avoid any foods during this time as well. 

Food can give you spurts of energy, making it hard to fall asleep. 

Limit Your Daytime Napping 

When 2 pm hits, it’s almost inevitable. Your eyes become heavy and you feel yourself slowly drifting into a nap. Napping during the day can prevent you from sleeping well at night, though. 

If you must take naps during the day, then try your best to only take quick naps. Napping for too long or too frequently during the day might put you off your bedtime schedule. There are some other options you can try to keep yourself awake when you feel drowsy, other than napping.

Consider keeping healthy and high-energy snacks on you at work. You can also use that time to get your workout in, as exercise can help wake you up. 

Don’t Work While in Bed

If you tend to work while lying in bed, then it’s time to get out of this bad habit. Your bedroom needs to be your calming place where your brain can shut down and allow you to relax. If your brain associate’s your bed with work, then you won’t be prepared to sleep each time you lie down in bed. 

If you have trouble falling asleep while in bed, then make sure to get out of bed and go into another room until you feel ready to fall asleep.  

Take Natural Sleep Supplements

There are several natural supplements you can take to help you get into a good sleep routine each night. For example, using cannabinol or CBN for sleep is one example. You can also try drinking sleepy-time teas infused with chamomile. 

Melatonin is another example of a natural supplement you can use to help you fall asleep at night. These are all great options, and you can take them with peace of mind. 

Do You Know How to Practice Good Sleep Hygiene?

If you once weren’t sure how to practice good sleep hygiene, we hope you now have a better understanding. Be sure to use the tips and advice listed above to ensure you get a good night’s rest each and every night!

For other posts on health, medical care, fitness and exercise, and other topics, visit here on a regular basis. 

Kenneth Bennett Atticus

Atticus Bennett: Atticus, a sports nutritionist, provides dietary advice for athletes, tips for muscle recovery, and nutrition plans to support peak performance.