What is Good Sleep Hygiene?

Sleep hygiene refers to your sleep habits that can make it easier or harder for you to have a good night of sleep. When I work with patients who have insomnia or other sleep disorders, I often evaluate these sleep habits to see if there are small changes that can be made in the bedroom. Changing sleep hygiene alone is not sufficient for improving insomnia, but it is often a good place to start (read more here about CBT- Insomnia). Here are four tips that can be helpful to improve your sleep hygiene:

1. Lighting in Your Room is Important-

   I recommend having warm lamps instead of harsh overhead lights, as well as room-darkening curtains. Both of these items can help your body’s natural transition to sleep by dimming the lights 30 minutes before bedtime, followed by complete darkness once we get into our beds. This also means it is important to have exposure to daily sunlight to help with your body’s natural circadian clock (Read more here in the Redfin Blog for other suggestions from sleep experts, including Dr. Pérez McGowan, on creating a more comfortable sleep environment).

2. Have a consistent bedtime routine-

   The 30-60 minutes before your bedtime is an important time for your body to start to feel ready for sleep. Ideally, that is the time we are listening for our bodies natural drowsy cues before getting into bed. As noted above, we want to limit harsh/bright lights (TVs, phones, etc) and engage in a relaxing or non-alerting activities before bed time. You can add a comfy chair next to your bed and lamp to unwind with a book or another relaxing activity before turning off the lamp and getting into bed. I usually recommend practicing meditation or other mindfulness activities during this time.

3. Shut out the noise-

   White noise machines or fans can be an excellent tool for drowning out the noise. Ear plugs can also be helpful if you are an especially light sleeper. Limiting sounds or noises that can be a distraction or interrupt your sleep can be important for a better night of sleep.

4. Keep it Cool-

   I am frequently asked about changes in temperature during sleep. “Why do I find that I have kicked off my blanket during sleep, but then I’m cold later on?” Our body temperature changes as we get ready to go to sleep, as well as when we are closer to our wake time. Being too hot or cold can easily make for an uncomfortable sleep experience. Typically, we find it is best to be cool (but not too cold) as we are trying to go to sleep.

As noted above, making changes to your sleep hygiene can be a helpful way to improve your sleep. If you are still struggling to fall or stay asleep after making these changes, it may be time to consult a psychologist or other sleep expert about options for treatment of insomnia. Reach out to MPS if you would like to learn more about the available options for insomnia and other sleep problems.

**This blog is not intended as medical advice or provision of a diagnosis, and should in no way replace consultation with a medical or mental health professional. This is only my opinion, based on my background, training, and experience as a Licensed Psychologist.