If you have trouble falling asleep or find yourself waking up during the middle of the night, it may be time to consider improving your sleep hygiene.  

What is sleep hygiene? 

According to Sleep Education, the term ‘sleep hygiene’ refers to “a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep”. Getting a good night’s sleep is crucial to your mental and physical health and contributes to your overall quality of life.  

Stay consistent  

Setting a schedule for sleep allows your brain and body to get accustomed to a natural sleep rhythm. It helps you to prioritize getting the full amount of sleep that your body needs. The key to this is setting a consistent wake-up time, even if it’s the weekend. If you want to wake up earlier, we recommend making small adjustments overtime rather than all at once. Try rising half an hour earlier each day until you reach your goal. 

Move your body 

Exercise tires you out. The more active you are during the day, the more your body is craving rest at night. Experts recommend at least 30 minutes of exercise five days a week to receive the benefits of feel-good chemicals that combat stress. Just make sure you finish your workout at least an hour before bedtime. Some ideas for moving your body include: 

• Go for a long walk 
• Try an online yoga video  
• Attend a new workout class with a friend  
• Find a local hike  

Limit caffeine  

According to WebMD, caffeine can last in your bloodstream for up to 10 hours. This means your afternoon cup of coffee may be keeping you awake. If you typically go for a cup of joe after lunch, we recommend switching to either decaf or tea to see if that makes a difference with your quality of sleep.  

Create a routine 

Having a bedtime routine that starts around 30 to 60 minutes before you go to bed will help your body recognize that it’s time to wind down for the day. The goal is to find a few activities that put you into relaxation mode while limiting blue light. A few ideas include:  

• Read a book
• Do some stretching  
• Take a warm shower  
• Journal your thoughts  
• Listen to soothing music  

Manage stress 

Stress can keep anyone awake all night. Whether you have a busy season at work, extra pressure at home, or a demanding hobby, we recommend keeping an eye on your stress levels. To manage stress at night, we recommend:   

• Jotting down a to-do list for the next day 
• Meditating to calm your mind  
• Investing in a weighted blanket 

Still having trouble sleeping after following these tips? Schedule an appointment with your primary provider.