Getting adequate, high-quality sleep is essential for both physical and mental health. However, many adults struggle to make sleep a priority, leading to poor sleep habits and disrupted sleep. Understanding the importance of sleep hygiene and incorporating lifestyle changes can help you establish healthy sleep routines for more restful nights.
Why Sleep Matters?
Sleep hygiene means the stuff you do to get good, uninterrupted sleep. Good sleep hygiene goes hand in hand with sleeping well. Kids your age should get about 9 hours of sleep every night, going to bed and waking up at the same time.
Quality sleep offers numerous benefits. It helps your brain work better and manage feelings. Sleep lets your body fix itself and boost your immune system. Enough good sleep also helps you focus better in school and feel happier overall.
Research demonstrates that obtaining a good night’s sleep is crucial for both your physical and mental well-being. It helps you do better in school and sports and just feel good. Creating a comfortable bedroom environment and establishing a bedtime routine prepares your body for a good night’s sleep.
Signs You Need Better Sleep Habits
Lots of kids do stuff without realizing it makes good sleep harder. Signs you have bad sleep habits are having trouble falling asleep, waking up a bunch at night, and feeling tired even if you slept enough hours. An irregular sleep schedule can indicate that your habits need improvement.
Pillow-side sleeping is one habit that can help improve sleep quality for many people. Paying attention to these signs can motivate you to make changes to sleep better. Even small tweaks to your after-school and before-bed routines, like trying a body pillow for side sleeping, can improve your sleep.
Source: Sleep Foundation
Ways to Get Better Sleep
Certain things help your body relax for sleep. Here are some science-backed tips to get good sleep hygiene:
Go to Bed and Wake Up at the Same Time
Try to go to bed and get up at the same time every day, even on weekends. This trains your brain and inner clock for sleep time. Make sleep a priority by giving yourself enough time for it. If needed, change your schedule by 15 minutes at a time until you find your perfect bedtime.
While naps can be nice, stick to 30 minutes so you can sleep well at night. Get natural light when you wake up to set your body clock.
Fact: Having a regular sleep schedule teaches your brain that sleep is an important part of every day.
Do Relaxing Stuff Before Bed
Engaging in calm activities before bedtime helps your body wind down. Taking a warm bath or shower, reading, listening to chill music, meditation, journaling, stretching, or dimming the lights are great ways to transition to sleep. Do the same relaxing stuff for 15-60 minutes before bed each night.
Turn off electronics and screens at least one hour before bed since the blue light keeps your brain awake. Stop looking at your phone to detach from the busy day.
If you toss and turn before bed, get up and do a quiet activity until you feel sleepy again. Avoid constantly checking the clock. Over time, your brain will think of your bedroom as just for sleeping.
Take Care of Yourself During the Day
Your daytime activities significantly impact your nighttime sleep quality. Get natural sunlight in the morning to set your body clock. Regular exercise also improves sleep, ideally 4-5 hours before bedtime.
Avoid caffeine and nicotine close to bedtime. Limit alcohol, which can disrupt sleep. Eat lighter dinners and avoid heavy foods a few hours before bed. Lastly, only use your bed for sleeping and reading to associate it with rest.
Daytime habits like getting daylight and being active help you sleep better at night.
Make Your Bedroom Comfy for Sleeping
The quality of your sleep is influenced by your bedroom environment. Get a nice mattress and pillow that feel good to you. Replace old mattresses every 7-10 years. Use breathable cotton sheets and avoid thick blankets that can make you too hot.
Keep your room cool, between 60-67°F, to help your body regulate temperature during sleep. Consider blackout curtains or an eye mask if light bothers you. Use earplugs or a white noise app to block noise. Make sure your room is dark, quiet, and free of distractions.
You can also use calming scents like lavender to help you fall asleep. Research shows aromatherapy can reduce insomnia. Remove electronics and clutter so your room feels clean and peaceful.
A big part of good sleep habits is your sleep environment. A comfy, tranquil bedroom makes falling asleep easier.
Find What Works for You
While these tips provide a good starting point, you may need to tweak your approach. For example, your perfect temperature or bedtime can be different than what studies show is average. Take note of the changes that enhance your sleep.
Remember sleep needs to change as you get older. Older kids need a little less sleep but have a harder time getting good quality sleep. Ask your parents for help if you still struggle with sleep after making changes.
The fundamental principles of good sleep apply universally, but the specific details can vary from person to person. It’s key to try different things to discover what helps you sleep your best.
The Bottom Line
Good sleep is vital for your health and happiness. By noticing bad sleep habits and making personalized changes, you can transform your nights. Taking small steps toward better sleep accumulates over time, providing truly restful and rejuvenating sleep to energize your days. Prioritize sleep by actively developing and maintaining healthy sleep routines. Your mind and body will thank you.
Frequently Asked Questions
- Is it okay to use my phone right before going to sleep?
Experts say to avoid screens 1-2 hours before bedtime. The blue light from your phone keeps your brain awake, making it hard to fall asleep. If you need to use your phone at night, turn on night mode.
2. How can I establish a healthy sleep schedule for school nights?
Try to go to bed and wake up at the same time every school night. Limit light if sleeping when it’s light out, like naps. Short 15-20 minute naps before dinner can help too. Avoid long naps during the day.
3. Which products can assist in improving my sleep?
Things like blackout curtains, a white noise machine, comfy eye mask and earplugs, breathable sheets, and pillows for your sleeping position can all help improve your sleep environment.