Improving Sleep Hygiene

Seunga (Jasmine) Han, PharmD Student

Not too long ago, we discussed how much sleep each individual needs. Today, let’s talk about some steps we can take to improve our sleeping habits and our overall quality of life.

Tips on Improving Sleep Hygiene

Sleep hygiene refers to a variety of practices and habits that work to create a better quality sleep, leading to improved alertness in the daytime. Below are some tips you can try to improve your personal sleeping habits.

#1 Have a sleep schedule

Having a sleep schedule and sticking to it every day (as much as you can) is key to regulating your body’s “internal clock”. Adopting this routine may help you fall asleep more easily and stay asleep for the entire night.

#2 Practice a bedtime ritual

Developing a relaxing routine to practice before going to bed can help you sleep better, especially if it involves avoiding bright lights. Bright lights from your cellphone, T.V. or laptop can trigger the systems in your body responsible for excitement, stress and anxiety, which disrupts your natural sleep-wake cycle.

#3 Avoid naps

This, of course, doesn’t apply to everyone. However, if you tend to nap in the afternoon and have trouble sleeping at night, avoiding naps (including power naps) during the day may help you sleep better!

#4 Avoid stimulants and foods close to bedtime 

Avoiding stimulants like caffeine and nicotine, as well as foods that are heavy, rich, fatty, or spicy, citrus fruits, and carbonated drinks close to bedtime may improve your sleep quality. This is because these products may trigger indigestion and keep you up at night.

#5 Exercise daily

Vigorous exercise is best, but even light exercise is better than nothing at all. Some people are able to exercise before bed without any issue, while others find it too stimulating.

The key message is that regular exercise is part of living a healthy lifestyle. Try to schedule it at a time that doesn’t interfere with your sleep!

#6 Invest in a comfortable mattress and pillows

Investing in a comfortable mattress and pillows may be worth your money since they play an important role in the quality of your sleep. Keep in mind that most mattresses have a life expectancy of about 9-10 years, and your sleep may benefit from replacing your mattress!

#7 Ensure adequate exposure to natural light

This is particularly important for individuals who may not venture outside frequently. Having appropriate exposure to light during the day, as well as darkness at night, may help to maintain a healthy sleep-wake cycle.

We hope you took away something valuable from this piece. If you have any questions or concerns regarding this article or others, feel free to reach out to us on Instagram, Facebook, or at ask@orbishealth.ca with your feedback. We’d love to hear from you.

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