Ready to sleep better, think sharper, and live longer?

It could be easier than you think.

A secret ingredient most people overlook is consistent, high-quality sleep. It’s one of the most powerful health and wellbeing habits.

Most people mess it up though.

Here’s the problem…

Sleep is hard for a lot of people. 70 million adults in the US alone have a sleep disorder. That’s a lot of people having issues falling and staying asleep every night.

And it’s only getting worse…

Sleep is more important to your health than you probably realize. Poor sleep increases your risk of heart disease, diabetes, obesity, depression, and other conditions. It also makes you grumpier, impacts your relationships, and ruins your performance at work.

But it’s not too late.

By changing some simple daily habits and making small tweaks to your sleep environment, you can significantly improve your sleep quality. These changes are called sleep hygiene practices and they work.

Here’s what we’ll cover:

  • Sleep Hygiene Basics
  • Optimal Sleep Environment
  • Daily Habits To Enhance Sleep
  • Products and Services Worth Trying

Sleep Hygiene Basics

Sleep hygiene is a term that describes habits and environmental factors that can help you sleep better.

Consider dental hygiene. Brushing and flossing are daily habits that help you avoid cavities and keep your teeth healthy.

Sleep hygiene works similarly.

Good sleep habits can help you prevent and solve sleep problems. Bad habits can cause and exacerbate them.

This is important because…

Sleep impacts every area of your life. If you get high-quality sleep consistently, you’ll be healthier, happier, and more productive. In fact, 88% of adults who report that their sleep satisfaction is good also report flourishing across multiple areas of life.

That’s not a coincidence.

Sleep hygiene includes the setup of your bedroom, the daily habits you have, how you prepare for bedtime, and how you respond to sleep issues.

The good news is that most sleep hygiene practices are easy and free.

Common Sleep Disorders That Hygiene Can Help

Before we jump into the practices, it’s important to understand what you’re dealing with. Many common sleep issues can be improved with better sleep hygiene.

Insomnia is one of the most common complaints people have with their sleep. It’s when people have trouble falling or staying asleep during the night.

Sleep apnea is another big one…

Sleep apnea is a serious sleep disorder where people stop breathing for a few seconds during sleep. Millions of people suffer from sleep apnea, and they often don’t know it. If you’re concerned, Home Sleep Center sleep apnea treatment offers convenient at-home sleep apnea testing and effective treatment options that can help you breathe easier and sleep better.

Restless leg syndrome, delayed sleep phase syndrome, and other conditions also affect sleep quality. All of them can be improved with better sleep hygiene.

The Optimal Sleep Environment

The bedroom matters more than you think.

The room where you sleep has a dramatic effect on the quality of sleep you get. Here are a few small changes you can make to get a lot better sleep.

Temperature

The temperature in your bedroom should be cool.

Optimal sleep temperature is in the range of 60-67 degrees Fahrenheit.

Why does this matter?

During sleep, your body temperature naturally decreases. A cool room supports this and helps you fall asleep faster. If you’re too cold or too hot, you won’t get as good sleep.

Light

Darkness is crucial for good sleep.

Daytime light tells your brain that it’s time to be awake. Artificial light at night can confuse your brain and prevent you from getting good sleep.

Make sure you sleep in a dark room with as little light as possible. Blackout curtains or a sleep mask can block out light. Cover LED lights from electronics and other sources.

In the daytime, try to get as much natural sunlight as possible. It can help regulate your circadian rhythm.

Noise

Silence is golden for good sleep.

Random noises during the night can jolt you awake or prevent you from entering deep sleep. Noise is one of the biggest problems people have in busy urban areas.

Try earplugs, white noise machines, fans, and other sound-dampening techniques. Get as close to complete silence as you can.

Daily Habits That Improve Sleep Quality

Daytime habits also have a dramatic effect on sleep quality.

Many things you do during the day seem unrelated to sleep. Yet, they have a powerful effect on how well you sleep.

Exercise

Physical activity is one of the best things you can do for your sleep.

Regular exercise helps you fall asleep faster and get more deep sleep. Just try not to do it too close to bedtime, as it can be stimulating. Aim to get at least 30 minutes of moderate exercise most days.

Caffeine

Caffeine has a longer half-life than you probably realize.

Drinking coffee in the afternoon can impact your sleep quality. Caffeine inhibits adenosine, a brain chemical that makes you feel tired. Experiment with cutting your caffeine intake by 2pm and see if your sleep improves.

Stick To A Regular Sleep Schedule

It’s huge…

Sleeping and waking at the same time every day will help your internal clock. Yes, this includes weekends. Your body thrives on consistency. When you have a regular sleep schedule, it’s easier to fall asleep and more natural to wake up.

Build A Relaxing Bedtime Routine

The hour before bed is important.

Have a relaxing routine that signals to your body that it’s time to wind down. This could be reading a book, taking a warm bath, gentle stretching, or meditation.

Whatever you do, don’t look at screens.

The blue light from phones, tablets, and computers is a melatonin suppressant that makes it harder to fall asleep.

Alcohol

Alcohol disrupts sleep later in the night.

Alcohol may make you drowsy in the beginning. It also increases sleep disturbances later in the night, causing you to wake up frequently and have less restorative sleep.

If you drink, try cutting it off at least 3-4 hours before bed.

When It’s Time To Seek Professional Help

Good sleep hygiene isn’t always enough.

If you’re already practicing it and still having trouble, you may need to see a professional. This is especially true if you snore loudly, wake up gasping for air, feel exhausted after sleeping all night, or nod off during the day.

You could have a serious sleep disorder that needs medical treatment.

Sleep doctors can run sleep studies, diagnose disorders, and offer treatment options that go beyond basic sleep hygiene. If you’re struggling with a severe sleep problem, don’t wait.

Products and Services That Can Help

The sleep industry is enormous and growing every year.

Many are complete scams. Others are gimmicks. Some can genuinely help improve your sleep in addition to sleep hygiene.

Good mattresses and pillows can make a difference. If yours are old and uncomfortable, upgrading them can significantly improve your sleep. Blackout curtains, white noise machines, weighted blankets are also popular.

Remember this…

No product can replace the benefits of good sleep hygiene. Think of sleep products as complementary to your habits, not as a replacement for them.

Final Thoughts

Sleep hygiene is the foundation of good sleep.

Make small changes to your environment and daily habits, and you can dramatically improve the quality of your sleep. Better sleep means more energy during the day, a better mood, improved mental health, a stronger immune system, a lower risk of chronic disease, improved focus and productivity, and more.

The truth is that most people take their sleep for granted. They neglect it and view it as optional or something they can compromise on.

Don’t make that mistake.

Choose one or two practices from this list and focus on them. Master those before moving on. Over time, you’ll compound small gains into lasting changes to your health and wellbeing.

Your body will thank you for it.