Good Sleep Behaviors: The Key to Restful Nights and Rejuvenating Mornings
- Dr Kristen Lovric
- Feb 25
- 5 min read
Getting a good night’s sleep is fundamental to our health and well-being, yet many of us struggle to achieve quality rest. Whether it’s difficulty falling asleep, staying asleep, or waking up feeling unrested, sleep problems can significantly affect our mood, energy, and overall quality of life. Fortunately, improving sleep hygiene—your habits and behaviors surrounding sleep—can help you achieve more consistent, restorative rest. In this blog, we'll explore the principles of good sleep hygiene and how making simple adjustments to your daily routine can help you sleep better.
What is Sleep Hygiene?
Sleep hygiene refers to the collection of habits and practices that promote good-quality sleep. It’s not just about how many hours you spend in bed but also about the consistency of your sleep schedule, the environment in which you sleep, and the activities leading up to bedtime. By focusing on factors that help create a relaxing, sleep-friendly environment and routine, you can significantly improve your sleep quality.
1. Consistency is Key: Stick to a Regular Sleep Schedule
One of the most important aspects of good sleep hygiene is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day (even on weekends) helps regulate your body’s internal clock, making it easier to fall asleep and wake up. Try to establish a sleep routine where you’re in bed at roughly the same time each night. Over time, your body will learn when it's time to wind down, and your natural sleep patterns will improve.
2. Create a Relaxing Bedtime Routine
To help signal to your body that it’s time to wind down, it’s essential to have a relaxing bedtime routine. This routine should help you transition from the hustle and bustle of the day into a calmer, sleep-ready state. Avoid engaging in stimulating activities right before bed, such as watching TV, using electronic devices, or engaging in intense discussions. Instead, try activities that promote relaxation, such as:
Reading a book
Practicing mindfulness or deep breathing
Taking a warm bath or shower
Listening to soothing music or calming sounds
These activities will help signal to your brain that it's time to unwind and prepare for rest.
3. Reduce Daytime Napping: Increase Sleep Pressure
While it might feel tempting to nap during the day, particularly if you’re feeling fatigued, excessive daytime napping can interfere with your ability to sleep at night. Reducing naps or keeping them to a short 10-20 minutes earlier in the day will help build sleep pressure, making it easier for you to fall asleep when it's time to go to bed. Sleep pressure refers to the body's natural drive to sleep, which increases the longer you're awake. If you nap too much during the day, it can diminish your sleep pressure and make falling asleep at night more difficult.
4. If You Can't Sleep, Get Up and Try Again
If you find yourself lying in bed for more than 20 minutes without falling asleep, don’t stay in bed tossing and turning. Instead, get up and do something boring or mildly tiring, but not something stimulating or activating. For example, you could read a dull book or do some light stretching. The goal is to get your mind off the frustration of not sleeping and help your body relax enough to try again. Avoid looking at the clock, as this can make you feel more anxious about the time and delay sleep.
5. Make Your Bed a Cue for Calmness
Your bed should be associated with rest and relaxation, not frustration or anxiety. If you’re in bed but unable to sleep, leaving the bed temporarily can help reset your mind. This practice encourages your brain to associate the bed with calmness and rest rather than stress or agitation. Try not to engage in any activity in bed other than sleep and intimacy, as this can help reinforce the bed’s role as a sleep cue.
6. Control Environmental Factors: Temperature, Noise, and Lighting
Your sleep environment plays a crucial role in the quality of your rest. Make sure your bedroom is cool, dark, and quiet to promote sleep. You might also want to consider using earplugs or a white noise machine if you’re sensitive to noise. Adjust the temperature in your room so that it’s cool but comfortable—generally between 60-67°F (15-20°C) is ideal for sleep. Dim the lights an hour before bed to signal to your brain that it’s time to wind down.
7. Watch What You Eat and Drink: Avoid Stimulants
Certain substances can interfere with your ability to fall asleep or stay asleep. Caffeine (found in coffee, tea, chocolate, and some soft drinks) is a stimulant that can stay in your system for hours, making it harder to fall asleep at night. Try to avoid caffeine, especially in the afternoon and evening.
Likewise, while alcohol may make you feel drowsy initially, it disrupts sleep patterns and can lead to waking up in the middle of the night. Alcohol can also cause surgery spikes in blood sugar, which can lead to night waking. It’s best to minimize alcohol intake, particularly in the evening.
Be mindful of large meals or spicy foods close to bedtime, as they can cause discomfort and indigestion, which may prevent restful sleep.
8. Avoid Electronic Devices Before Bedtime
The blue light emitted by phones, tablets, computers, and televisions interferes with the production of melatonin, a hormone that helps regulate sleep. Exposure to blue light at night can make it harder for you to fall asleep, disrupt your circadian rhythm, and decrease sleep quality. Try to limit screen time at least one hour before bed. If you must use your device, consider using a blue light filter or night mode.
9. Exercise, But Not Too Close to Bedtime
Regular physical activity during the day can help improve the quality of your sleep by increasing sleep pressure. However, try to avoid exercising too close to bedtime, as it can be stimulating and make it harder for your body to wind down. Aim to complete any vigorous exercise at least 3-4 hours before you plan to go to sleep.
10. Controlled Canine Influence
Pets can be wonderful companions, but if you have a pet that sleeps in your bed or room, they could impact your sleep quality. Pets may move around at night, bark, or need attention, disrupting your rest. If you find that your pet is keeping you awake, consider letting them sleep in a separate space or crate to mitigate any interruptions.
In Summary: Healthy Sleep Behaviors for Better Rest
Good sleep hygiene isn’t about achieving perfect sleep every night but rather creating a consistent and supportive environment that makes it easier to rest. By following these healthy sleep behaviors, you can establish habits that support better sleep quality over time:
Maintain a consistent sleep schedule.
Develop a relaxing bedtime routine.
Avoid excessive daytime napping.
Get up and do something boring if you can’t fall asleep after 20 minutes.
Keep your bed a cue for calm by using it only for sleep and intimacy.
Control environmental factors like light, noise, and temperature.
Avoid stimulants like caffeine and alcohol close to bedtime.
Limit exposure to electronic devices before sleep.
Remember, improving sleep hygiene can take time, so be patient with yourself. With practice and consistency, you can build habits that help you enjoy more restful, rejuvenating nights. Sweet dreams!
