Strong sleep hygiene means creating both a bedroom environment and daily routine that encourage consistent, uninterrupted sleep. Think of it as your sleep habits. Practicing good sleep hygiene is about more than just buying a comfortable mattress, it’s about establishing a routine and environment that promotes quality sleep. Maintaining good sleep hygiene can improve your ability to fall asleep and stay asleep, helping you sleep more soundly through the night and wake up more rested and rested.
Continuous sleep has many benefits. Improved mood is one of the most notable benefits, as consistent sleep helps regulate emotions and reduce irritability. Additionally, restful sleep restores your energy levels and improves your daily performance and overall vitality.
Quality sleep also supports your immune system, helping you fight off illness more effectively. Improves blood sugar control and reduces the risk of diabetes by maintaining stable blood sugar levels. Additionally, sleep is critical for muscle repair, as the body undergoes significant recovery and healing during rest.
Consider these 12 tips to improve your sleep hygiene.
1. Basking in the morning sun
Exposure to natural light early in the day is extremely beneficial. Spending time in the morning sun resets your circadian rhythm and sends a signal to your brain that it’s time to start the day. Exposure to natural light regulates your sleep-wake cycle, making it easier to fall asleep at night.
2. Exercise regularly
Regular physical activity can help you fall asleep faster and stay asleep longer. Aim for at least 30 minutes of moderate exercise most days of the week. Exercise increases the production of sleep-promoting hormones, lowers stress hormone levels, and improves sleep quality.
3. Limit naps
Avoid long naps during the day, as they can disrupt your body’s natural clock and make it difficult to sleep at night. If you must take a nap, limit it to 20 to 30 minutes. A short nap can help you feel refreshed without interfering with your night’s sleep.
4. Avoid stimulants before bed
Stimulants such as caffeine, nicotine, and alcohol can disrupt sleep. Caffeine and nicotine are stimulants, and while alcohol may make you sleepy at first, it can disrupt your sleep cycle later in the night. Avoid taking these substances in the hours before bedtime.
5. Create a sleep-friendly environment
Make sure your bedroom is cool, dark, and quiet. Invest in comfortable bedding, a supportive mattress and pillows. A dark, cool environment without noise can significantly improve the quality of your sleep. Consider using blackout curtains, earplugs, and a white noise machine to create the ideal sleep environment.
6. Keep a regular sleep schedule
Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body clock, making it easier to fall asleep and wake up naturally. Irregular sleep schedules can disrupt your circadian rhythm and negatively impact your sleep.
7. Unplug your phone an hour before bedtime
Turn off electronic devices like your phone and TV an hour before bed so your brain can relax and prepare for sleep. Blue light emitted by screens can interfere with the production of melatonin, a hormone involved in regulating sleep. Reducing screen time before bed can help your body transition into sleep more smoothly.
8. Reserve your bedroom for sleep and intimacy
Avoid working or watching TV in bed. This will help your brain associate your bedroom with sleep, improving the quality of your rest. Using the bedroom solely for sleep and intimacy strengthens the spiritual connection between bed and relaxation.
9. Minimize noise
Use earplugs or a white noise machine to block out extra noise that can disrupt your sleep. Even small sounds can disrupt your sleep, so minimizing noise can help create a calmer sleep environment.
10. Endure the midnight munchies
Eating late at night can disrupt your sleep. Try to refrain from eating for at least 3 hours before bedtime. Eating late at night can cause indigestion and disrupt your sleep cycle. If you’re hungry before bed, choose a snack that won’t upset your stomach.
11. Think happy thoughts
Focus on positive thoughts and experiences before bed. This will help you relax and improve your sleep quality. Stress and anxiety can keep you awake, so cultivating a positive mental state before bed can help you fall asleep more easily. Audio content such as Pray.com’s Sleep Psalms fills your thoughts with praise and worship of God and overcomes sleepless worries.
12. Don’t force yourself to sleep (read a book instead)
If you are not sleepy, do not force yourself to sleep. Engage in relaxing activities, such as reading a book, until you feel tired. If you try to force yourself to sleep, you will feel irritable and anxious, making it difficult to fall asleep. Gentle, quiet activity helps your body know it’s time to rest. Pray.com’s bedtime Bible stories are a great alternative to audio books, providing calming and engaging Bible stories to relax your mind and rest your body.
Prayer can also be a powerful addition to your nightly routine. Praying before bed brings peace and calm, reducing stress and anxiety. Reflecting on your day and expressing gratitude shifts your attention to positive thoughts and promotes more restful sleep. Consider incorporating a few minutes of prayer or meditation into your pre-sleep routine to prepare your mind and body for rest.
Adopt these techniques to enhance your sleep hygiene and reap the benefits of quality sleep. Quality sleep isn’t just a luxury; it’s a necessity for a healthy and productive life.
Photo credit: ©GettyImages/Aja Koska
Jamie Peplinski is a Senior Lifecycle Marketing Manager at PRAY.COM. She leads the prayer group and worship team at Mercy Hill Church in Milwaukee, Wisconsin. Her passions include prayer, music, leading cafe tours, traveling to new cities, Christian yoga, and attending music, art, and food events.
