7 Sleep Hygiene Tips


Having a good night’s sleep is the key to productivity, calmness, and overall wellness hence the topic; 7 sleep hygiene tips.

Most adults don’t tend to get a good night’s sleep and, as a result, they may suffer from daytime grogginess and possibly low mood. Sleep is a need that, if not met, can have a detrimental impact on your wellbeing. 

Believe it or not, we go through five stages when we go to sleep. Most of us will flow from sleepiness, light sleep, fall into a deep sleep and then go into REM/dreaming type of sleep. Each cycle is around 90 minutes long, so if you wake up at the end of the completed sleep cycle, then you may find that you wake up feeling more refreshed. However, if you find yourself waking up in the midst of the cycle, then you may not feel so great!

Incorporating some of the sleep hygiene tips into your sleep routine I’m going to share with you, can support your overall well-being. There are various sleep hygiene tips you can try, so explore to discover which ones are for you. If you’re ready to have a better night’s sleep, let’s dive into 7 sleep hygiene tips you can give a try!

1. Blackout blinds

If you are still using regular shmegular blinds then, think about installing some blackout blinds instead. In the past, I would do night shifts in a forensic unit, and it would be difficult to sleep during the day due to the amount of light coming in. When I moved house, I was fortunate enough to have blackout blinds in my bedroom and it has supported me tremendously.

2. Do a body scan or guided meditation before bed

According to research, meditation can lower stress and anxiety. This is a sleep hygiene tip that will help you to slow down your thoughts and calm down your nervous system. Body Scans are a helpful way of checking on how you are feeling and letting those feelings go. 

My favorite apps for guided meditation are  Calm, Headspace,  and good ol’ YouTube.

3. Upgrade your mattress

Okay, hear me out, it might be a costly sleep hygiene tip, but it will certainly improve the quality of your sleep. 

A poor mattress will most definitely have an impact on your sleep and increase stress hormones. You may even experience insomnia, which can lead to feelings of low mood. Having a good mattress will improve your quality of sleep, support spinal alignment and provide comfort. According to Sleep Foundation, the best overall mattress is ‘Helix Midnight’, which is medium firm. However, it’s important to do your own research and find a mattress that works best for you and your body.

4. Invest in weighted blankets

Another cheeky sleep hygiene tip is investing in weighted blankets. Weighted blankets stimulate serotonin (mood booster), reduce stress, and increase melatonin – a hormone that helps you to fall asleep.

5. Cool down your room

I find that when my room is too warm, I toss and turn before I can get a decent night’s sleep. The temperature of our room can affect the quality of our sleep. But you do not want a room that is too cold either, so it may be helpful to leave your bedroom window ajar to get enough cool air circulating around the room.

6. A white (or brown noise) machine

Brown noise is secretly better than white noise, but I would recommend that you try both. Brown noise can be helpful as it is effective in quieting down thoughts. Brown noise has a lower frequency than white noise – it sounds like heavy rainfall.

7. Aromatherapy

Aromatherapy is a delightful sleep hygiene hack that can help you to get a good night’s sleep. Lavender is often the popular choice when it comes to sleep, but other oils that can support sleep include sandalwood, peppermint, and cedarwood. You can either add 2-3 drops of essential oils to a diffuser which will circulate through your room or you can opt to add a few drops to your pillowcase.

Have you tried any of these 7 sleep hygiene tips? 

Photo via Canva

Freda Nomo

Freda Nomo

Arts Psychotherapist/RDMP

Freda is a Creative Psychotherapist, Content Creator and Lifestyle & Mental Health Blogger. You can connect with Freda via social media or her website.

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