With up to 70 million Americans suffering from insomnia and other sleep disorders, many of us need help falling and staying asleep. Fortunately, a good night’s rest is within our grasp if we develop effective sleep hygiene habits.
And with our 10 sleep tips for ideal shut-eye and sleep hygiene below, you’ll find out how to get adequate sleep and awaken bright-eyed and bushy-tailed every morning.
What Is Sleep Hygiene?
Sleep hygiene refers to healthy sleep habits for better physical and mental health. Remember, behaviors during the day and not just before bedtime can dramatically affect how you snooze.
A Quick Word About Sleep Disorders
The shut-eye and sleep hygiene habits offered here for falling asleep can help most of us get a better night’s sleep. However, if you still have trouble sleeping, it may be time to talk to your doctor about a sleep disorder.
Some people may have chronic insomnia or other sleep problems like sleep apnea that require professional medical help. Your doctor may prescribe sleep medicine or suggest you participate in a sleep study so your nighttime behavior can be monitored in the middle of the night.
10 Tips for Ideal Shut-Eye and Sleep Hygiene
If you have poor sleep hygiene, you can take several steps to set healthy sleep patterns. Let’s review 10 methods for getting ideal shut-eye and sleep hygiene. If you implement these tips, you'll likely get more quality rest and feel more refreshed every morning.
1. Aim for Enough Quality Sleep
How much shut-eye does the average adult need? Your goal should be to go to bed and get at least 7 or 8 hours per night.
Have trouble sleeping? Don’t toss and turn in bed. Worrying just leads to less slumber.
If you have a hard time falling asleep, take a warm bath or go to another room and crack a good book. Wait until you feel sleepy to hit the hay.
2. Set a Consistent Bedtime and Wake Time
It’s critical to set a regular sleeping schedule. This means you should go to bed and wake up on a consistent schedule—weekends, too. This trains your circadian rhythm—or body’s internal clock—so you fall asleep and wake up every day consistently.
Remember to choose a routine that gives you at least 7 or 8 hours of good rest. This means adding in the time it takes you to fall asleep into your bedtime.
3. Get Plenty of Exercise
Getting just 30 minutes of moderate physical activity daily can improve your health and sleep. Try to exercise outdoors—exposure to natural light regulates the sleep cycle.
Remember not to work out within 2 hours before bed, especially no strenuous exercise. This can boost your body temperature and energy levels and negatively affect your sleeping.
4. Minimize Ambient Light and Sound
Consider reducing ambient light and sound as part of a relaxing bedtime routine and healthy sleep environment. To avoid nighttime distractions and bright light, try a Blissy Silk Sleep Mask.
Cool and silky soft on the skin, a Blissy Sleep Mask blocks light and fits comfortably. Plus, they can even prevent wrinkles and creases in the delicate skin around the eyes.
5. No Coffee Before Bedtime
Caffeine's stimulating effects last up to 6 hours after that cup of coffee. So your daily coffee habit can keep you awake a lot longer than you like.
You can still enjoy your daily cup of joe, just be sure not to indulge at least 5 to 6 hours before hitting the sack.
6. Reduce Screen Time Before Bed
Devices that produce blue light can keep the brain alert, reducing your body’s melatonin levels and causing nighttime issues. Melatonin controls the sleep and wake cycle, so if your melatonin level falls, you may not get enough quality sleep.
Many optometrists sell glasses (both prescription and non-prescription) that block light frequencies disruptive to sleep. These can be worn during the day.
Instead of scrolling through your social media feeds before bed, opt for a relaxing routine before bedtime. Try reading a book or listening to relaxing music as part of your sleep hygiene checklist to avoid sleep deprivation.
7. Limit Napping
We all get tired during our hectic daily lives. But napping during the day can disrupt sleep quality at night.
If you do need a nap, remember:
- Don’t nap for more than 20 or 30 minutes
- Don’t nap in the late afternoon
A nap when you’re bushed during the day is fine, just don’t let it lead to sleeping problems at night.
8. Fall Asleep Using a Blissy Pillowcase
Staying cool and comfortable is another essential part of good sleeping hygiene. One way to keep cool is to rest your head on a silky Blissy Pillowcase every night.
Blissy pillowcases help regulate body temperature so that you maintain a more comfortable temperature and get a more restful sleep. Avoid night sweats again and feel more comfortable on the softest 100% pure mulberry silk. Fall asleep and stay asleep with Blissy.
9. Drink Plenty of Water
Drinking 8 to 10 glasses of water daily is critical for good health. It’s essential to drink enough water, so you don’t wake up thirsty. But don’t drink too much fluid right before bed to avoid waking up to get out of bed for the bathroom.
10. Don’t Drink Alcohol At Least 3 Hours Before Bed
While that glass of red wine can be sedating at first, drinking alcohol before bedtime can interfere with shut-eye and sleep hygiene.
Many physicians recommend that you avoid alcohol at least 3 hours before your regular bedtime to help keep a regular sleeping schedule.
A Good Night's Sleep Is Achievable With Good Sleep Hygiene
Good sleeping hygiene develops daily and nightly habits that produce better sleep. This sleep hygiene checklist should help teach your body to fall and stay asleep.
Once it's part of your routine, you can lie down every night, ready for a blissful quality sleep on your silky, soft, and cool Blissy Pillowcase. Let us know your favorite shut-eye and sleep hygiene tips!
- ASA Authors & Reviewers Sleep Physician at American Sleep Association Reviewers and WritersBoard-certified sleep M.D. physicians, scientists, editors and writers for ASA. (2021, June 14). How Important Is Sleep for the Body & Mind? American Sleep Association. https://www.sleepassociation.org/about-sleep/how-important-is-sleep/
- Division of Sleep Medicine at Harvard Medical School. (n.d.). Twelve Simple Tips to Improve Your Sleep | Healthy Sleep. Healthy Sleep. Retrieved May 23, 2022, from https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
- Hersh, E. (2020, August 17). 10 Healthy Sleep Hygiene Habits. Healthline. https://www.healthline.com/health/sleep-hygiene#what-is-it
- Sleep Foundation | Trusted Sleep Health Information and Product Reviews. (2022, May 20). Sleep Foundation. https://www.sleepfoundation.org/
- Suni, E. (2022, March 11). Sleep Hygiene. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene