Home Self Improvement Top 8 tips for good sleep hygiene

Top 8 tips for good sleep hygiene


by George Mensah

If you lack proper sleep or have issues with getting good rest throughout the night, chances are, you are not keeping good sleep hygiene.

Good or strong sleep hygiene means, having daily routines and a bedroom environment that helps with consistent and uninterrupted sleep.

Signs of Poor Sleeping Hygiene Include but are Not Limited to; inconsistent sleeping time, difficulty falling asleep, waking up intermittently in your sleep, dossing off during the day, and feeling of tiredness even after waking up from sleep.

Here are some tips for good sleep hygiene

• Fix a wake-up time for consistency;

Because it is tempting to stay in bed on the weekends and holidays, past your regular wake-up time, try not to do it. Inconsistency in your wake-up time is most likely to cause fluctuations in your schedule.

• Stick to a bedtime routine;

You can do this by setting an alarm or reminder for when your sleep time is due. Say at 10 pm, you should be asleep. So your bedtime could be 9:45 pm or 9:30 pm. This will help you relax in bed before sleep creeps in.

• Keep your naps short;

As much as taking naps to help you rest and regain energy, taking too much of that can interrupt your sleep at night. If you pay attention, you may realize that, anytime you sleep more during the day, it takes longer to get some sleep at night. So, it is important to keep your naps short so your night rest does not suffer for it.

• Make for yourself a comfortable bed and room;

If you have things scattered on your bed, with dirty bedsheets or one that’s not properly laid, books, clothes, etc., lying anywhere in your room, your most likely not to have a smooth night. Your body needs and deserves comfort after a long day. Hence, it’s important to lay your bed, put your room in order and make sure your bedroom is in proper shape to stimulate a good night’s sleep.

•Try to keep your lights dim/off;

I know some of us to get scared in the dark, so would want to keep the lights on while sleeping, but bright lights can hinder the production of a hormone called melatonin, which is actually a good sleep facilitator. If you still cannot sleep in a completely dark room, buy a bedside lamp that can be dimmed.

•Keep your electronic gadgets away;

We all know how our laptops, tablets, TVs, cell phones, etc. keep us from going to bed or catching some rest. It’s therefore important to put away those gadgets at least 20mins before your bedtime if you want to improve your sleep.

•Don’t overeat before your bedtime/ sleep on an empty stomach;

Try to keep your evening diet simple and light. When you’re too satisfied, you’re most likely not to feel relaxed in your sleep. And going to bed hungry is also not the best. Try to find the balance.

•Find for yourself a relaxation method;

Our bodies need to relax before drifting to sleep and you need to know what works for your body. Meditating, just lying down and staring at the ceiling, reading a book, filling your room with scented candles, soft music, etc., are things you could do to relax the body and mind before catching some sleep. You could try to experiment and find out the one that best works for you.


NB: These are not concrete solutions to your sleeping problems. Try to talk to your doctor if it’s beyond you having bad sleeping habits.

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