Good sleep hygiene: definition, benefits, and your ultimate checklist

When people hear the term ‘sleep hygiene,’ they probably conjure up an image of habits like showering before bed or sleeping on a clean bed. That said, it refers to a set of actions and behaviours you should follow to achieve a peaceful slumber. This may even include choosing a mattress that prevents you from tossing and turning all night.

The concept of sleep hygiene isn’t new. It came into the limelight back in 1897 when Russian physician Marie de Manacéïne authored the book Sleep: Its Physiology, Pathology, Hygiene and Psychology. Fast forward to today, experts back it by recommending people to adopt better sleep habits to clock more hours of deep sleep. That said, most people are unaware of its importance. 

Let’s explore what sleep hygiene is, why you should follow it, and the ultimate checklist to make it easy for you to follow: 

What is sleep hygiene

Sleep hygiene refers to a set of practices and habits that help you fall asleep faster, stay asleep longer, and wake up feeling refreshed. This includes both having the right bedroom ambience and habits that promote uninterrupted sleep. The best part is you don’t necessarily have to follow all the habits—of course, it’s good if you can. There’s a checklist of evidence-based habits and behaviours that you can tailor to suit your current lifestyle and needs. 

Why you should adopt sleep hygiene

To start with, embracing good sleep hygiene can promote a better quality of sleep and help you wake up feeling rejuvenated and ready to take on the world.  This, in turn, can enhance your focus, boost productivity, and increase mindfulness. 

Quality sleep also plays a tremendous role in helping you manage your stress levels, sharpen your memory, and support problem-solving skills. Research also indicates that people who get the recommended hours of deep sleep experience reduced anxiety and increased confidence. 

The benefits of adopting sleep hygiene go beyond that. Studies show that deep sleep can strengthen your immunity, help you maintain a healthy weight, and reduce the risk of developing serious conditions like diabetes and heart disease.

How Do You Know if You Have Bad Sleep Hygiene? 
Though deciding to follow good sleep habits and behaviour is an excellent step, you need to know whether you have bad sleep hygiene. And if you do, what habits or behaviours do you need to change to achieve good sleep hygiene? 

Fortunately, there are tell-tale signs you have bad sleep hygiene. The most obvious is poor sleep. If you struggle to fall asleep or wake up during the night, it’s a good sign you have poor sleep hygiene. Another sign is feeling fatigued or sleepy throughout the day. 

Common Misconceptions about Sleep Hygiene
Some people believe that only those with sleep disorders need to practise sleep hygiene. That said, everyone can benefit from it. Another misconception is that sleep hygiene practices are difficult or time-consuming when in reality, they often involve simple and easy-to-implement changes.

Daily sleep hygiene checklist

While it’s true that maintaining good sleep hygiene may not overcome sleep disorders like insomnia or sleep apnea, it can pave the way for more restful, deeper sleep. Here’s an engaging and comprehensive checklist to help you improve your sleep hygiene.

Have a consistent sleep routine

Our body works best when it follows a routine. Waking up and sleeping every day at a fixed time, while ensuring the sleep duration is at least seven hours, keeps the body’s internal clock or sleep-wake cycle in check. 

So, try waking up at the same time every day, including weekends and holidays, even if you couldn’t sleep well or slept late. This will make your body want to sleep early the next day, and you will slowly develop a sleep-wake cycle, otherwise called a sleep routine. 

Create a relaxing pre-bedtime routine

Engaging in calming activities—such as listening to soothing music, reading a book or getting a shower—before bed signals to your body that it’s time to wind down. One meta-analysis found that a hot shower for as little as 10 minutes 1-2 hours before bedtime helped participants sleep better. 

It’s also important to avoid screens, such as phones and laptops, for at least 1–2 hours before bedtime, as the blue light emitted by these devices can disrupt melatonin production. Instead, consider listening to calming music, reading a non-stimulating book, or another gentle activity.

Keep your bedroom cool

How your bedroom feels to you when you go to bedtime plays a crucial role in your sleep quality. For most, a cool, quiet, and dark bedroom sets the mood for a relaxing sleep. Your bedroom’s temperature should be between 60 and 67 degrees Fahrenheit, according to the National Sleep Foundation. Your body temperature naturally dips in the evening; keeping your bedroom cool helps signal to your body that it’s time to sleep.

For many families in India, light and noise are often an issue, as they share the bed with siblings or live in a joint home. If light or noise is an issue, consider using blackout blinds, an eye mask, or earplugs. 

Another important yet crucial practice is ensuring you sleep on the right mattress. Your mattress should support your spine and avoid pressure points while keeping you cool. So, when doing online mattress shopping, choose a mattress that promotes spinal alignment and regulates temperature.

One of the best mattresses to buy online is Sleepwell’s Pro Nexa Luxury Mattress. It’s not your average memory foam mattress

Get early morning sunlight

According to popular neuroscientist Andrew Huberman, getting a few minutes of sunlight in your eyes within 30-60 minutes of waking up can help set your biological clock. That said, he suggests you should do so without sunglasses and not through a tinted window. 

Huberman also suggests soaking 10 minutes of morning sunlight on bright days, 20 minutes on cloudy days, and 30-60 minutes on very overcast days. This is because morning light signals the brain to start producing cortisol and stop releasing melatonin, indicating that your day has begun.

Dim the lights after dark

Though natural light during the day helps regulate your body’s circadian rhythm and sleep-wake cycle, bright light at night can have the opposite effect. It can disrupt these rhythms by tricking your brain into thinking it’s still daytime. 

Exposure to bright light from streetlights, lamps, and electronic devices has been linked to circadian rhythm sleep-wake disorders. Even a small amount of light in the evening can significantly impact your body’s natural clock. A 2019 study found that melatonin production was suppressed by 50% when people were exposed to around 30 lux, which is close to or less than typical indoor lighting used at night.

Avoid certain foods and drinks before bed

Some foods and drinks contain stimulants like caffeine and nicotine, which can keep you awake for hours. So, it’s best to avoid them at least 4–6 hours before bedtime. Coffee, tea, sodas like colas, chocolate, cigarettes, and certain medications are some of the things you should steer clear of before bedtime.  Alcohol is also known to interfere with sleep, so avoid drinking it 4–6 hours before bed.

Avoid late-night meals

Many experts recommend not going to bed either hungry or overly full. Eating a heavy meal within a few hours of bedtime can lead to discomfort, which can keep you awake. This is especially the case if you are susceptible to heartburn. 

Heartburn happens when stomach acid flows back into the oesophagus, the tube that carries food from your mouth to your stomach. Lying down can exacerbate this issue because gravity no longer helps keep the stomach acid down. This can slow down digestion, resulting in burning chest pain and discomfort.

Conclusion

Sleep hygiene involves practising healthy sleep habits. This can include maintaining a consistent sleep-wake schedule, establishing a relaxing bedtime routine, keeping your bedroom cool and dark, and being mindful of what you eat and drink. Doing so can significantly improve your sleep quality. 

If you've adhered to these sleep hygiene practices but still struggle with sleep, consider evaluating your mattress, as an uncomfortable or worn-out mattress can disrupt your rest. When looking for a mattress, it’s good to buy a mattress online from a brand like Sleepwell or Kurlon, as they are known for providing different types of mattresses at the best prices.