Not many of us can escape the increasing amount of research and information that is becoming available to show the importance of sleep. From reducing internal stress, supporting immunity and even new research linking poor sleep with increased chances of weight gain, helping the body to rest and recover at night is really important.

For some people, they say they can fall asleep anywhere and seem to manage a solid 8 hours of sleep a night, waking up feeling well rested to start the day. For other people, getting a good night’s sleep can seem a real challenge, often leading to sleep anxiety the following night (How many of us have been lying in bed at night saying ‘If I manage to get to sleep now, I will get 7 hours… If I get to sleep now I will get 6 hours…’ all whilst laying awake watching the clock tick by.)

There are some things that can help to encourage a good night sleep and in this blog we will talk about ‘sleep hygiene’ these are some good principles you can use to try and encourage a more restful sleep at night. As always, if you feel you lack of sleep is chronic and impacting your wellbeing, its really important you speak to a GP or someone who is medically trained.

So what is sleep hygiene? Sleep hygiene refers to a set of practices and habits that promote healthy sleep patterns and ensure quality rest. Just as we maintain personal hygiene to keep our bodies clean, sleep hygiene involves nurturing our sleep environment and adopting behaviours conducive to sound sleep. Let’s delve deeper into this often underestimated aspect of self-care.

First and foremost, establishing a consistent sleep schedule is paramount. Our bodies thrive on routine, and maintaining a regular sleep-wake cycle helps regulate our internal clock, known as the circadian rhythm. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.

Creating an optimal sleep environment is equally crucial. Your bedroom should be a sanctuary for sleep, free from distractions and conducive to relaxation. Keep your room cool, dark, and quiet, and invest in a comfortable mattress and pillows that support restful sleep. Limit exposure to screens before bedtime, as the blue light emitted by electronic devices can disrupt melatonin production, the hormone that regulates sleep. There is a function to remove the blue lighter filter on some devices which can help if you choose to keep using screens before bed (for so many of us it is the thing we do to relax. Research shows watching TV is much less disruptive to sleep then watching social media and playing games.)

In addition to environmental factors, your pre-sleep routine plays a significant role in preparing your body and mind for rest. Establish a calming bedtime ritual to signal to your body that it’s time to unwind. This could include activities such as reading, meditating, or taking a warm bath. If you want an extra booster, lavender oil in the bath can further aid relaxation, and research shows the process of heating up and cooling down after having a bath can help to induce a sleepy state.

Avoid stimulants like caffeine and nicotine in the hours leading up to bedtime, as they can interfere with your ability to fall asleep.

It’s also essential to be mindful of your daytime habits, as they directly influence your sleep quality. Regular exercise can promote better sleep, but try to avoid vigorous activity close to bedtime, as it can be stimulating. Instead, aim to finish your workout at least a few hours before you plan to sleep. Likewise, be mindful of your caffeine intake and limit it to the morning hours to prevent it from disrupting your sleep later in the day.

While implementing these sleep hygiene practices may seem daunting at first, the benefits far outweigh the effort required. Improved sleep hygiene can lead to better concentration, enhanced mood, and a strengthened immune system. It’s not just about the quantity of sleep but the quality as well. By prioritising sleep hygiene, you’re investing in your overall well-being and setting yourself up for success in all areas of life.

Want to know more about how to improve sleep? Why not read our blog on the role of nutrition and key nutrients in supporting a healthy sleep routine.