How can you improve your sleep hygiene?

What is sleep hygiene?

Sleep hygiene refers to healthy sleep habits that help you get a good night’s sleep. Your behaviours, both during the day and around bedtime, can affect the quality of your sleep.

By practicing good sleep hygiene, we can ensure that we’re not only well-rested but also more focused and productive in our daily lives. After all, a good night’s sleep is the foundation for a healthier, happier tomorrow.

Your path to quality sleep!

1. Creating a consistent Sleep Schedule

Create a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This trains your body’s internal clock, much like setting a fixed timetable for prayers or meals. Make sure that the bedtime you pick allows you to get 7– 8 hours of sleep each night.

2. Avoid electronic devices before sleep time

Limit screen time before bed. Avoid using phones, laptops, or TVs at least an hour before your bedtime, as electronic devices emit blue light, which can reduce melatonin production in your body. It’s like shining a flashlight in your eyes and wondering why it’s hard to fall asleep. Melatonin is a chemical that controls your sleep/wake cycle. When your levels dip, it can be more difficult to fall asleep.

3. Creating a relaxing Bedtime routine

Developing a relaxing bedtime routine is also important. Engage in calming activities such as reading, meditating, sound bath or listening to soft music. Think of it as winding down after a long day at a pasar malam – you wouldn’t want to jump straight into bed with your adrenaline still high. Slow down your brainwaves from Beta to Alpha or Theta levels, helping to transition to sleep.

4. Limiting caffeine & sugar intake

Avoid stimulants like caffeine and sugar after 4pm. Drinking a kopi tarik or sugary drinks late at night is like adding fuel to a fire – you’ll be wide awake when you should be winding down. The effects of caffeine can last 3-7hours after you consume it. This means that your afternoon cup of coffee may keep you awake and alert a lot longer than you’d like. Although it’s usually best to limit your caffeine intake to the morning hours, keep in mind that everyone has a different tolerance to caffeine. Avoid sugary beverages and sweets in the evening, as sugar produces energy, which can stimulate you and cause sleep loss.

5. Exercise regularly

Regular physical activity as little as 30 minutes per day can improve your sleep quality and overall health. Exercising outside might increase the benefits even more since exposure to natural light helps regulate your sleep cycle. But avoid intense exercise within an hour or two of your bedtime, as it can leave you feeling too energised to sleep.  If you want to do some type of activity later in the day, try doing stretches or yoga.

6. Limit daytime naps

If you’re having trouble falling asleep at night, try to minimize or avoid daytime naps. 

7. Optimize your sleep environment

Make your bedroom dark, quiet, cool and free from distractions like electronic devices, can create a more conducive environment for sleep.  Consider using blackout curtains, earplugs, or a fan to minimize distractions.

8. Manage Light exposure

Expose yourself to natural light during the day. Morning sunlight acts as a natural reset button for your circadian rhythm, helping you sleep better at night.

Limiting light exposure after sunset may help benefit your sleep and support the production of hormones and chemicals necessary for sleep. You can do this by:

• using warm-light spectrum lightbulbs in the rooms you spend time in before bed
• turning off extra lights in the hours before bed
• dimming lights a few hours before bed, if possible
• setting your electronic devices to go into “night” mode after sunset, which reduces blue light exposure

9. Seek Professional Help

If you are dealing with mental health issues that are impacting your sleep, consider talking with a hypnotist, psychologist, therapist, psychiatrist, or  mental health expert. They can help determine if symptoms related to depression, anxiety, grief, or any other mental health issue are contributing to poor sleep hygiene habits. 

10. Incorporate Sleep-Promoting Foods into Your Diet

Certain foods contain nutrients that can aid sleep:

Melatonin-containing foods: Tart cherries, bananas, milk, oats, and nuts can help regulate sleep-wake cycles.

Tryptophan-rich foods: Turkey, chicken, eggs, and Greek yogurt can boost serotonin levels, promoting relaxation.

Magnesium sources: Leafy greens, bananas, nuts, seeds, legumes, and dark chocolate support muscle relaxation and nerve function.