National Sleep Awareness Week: Tips for Better Sleep Hygiene

National Sleep Awareness Week is an annual public education campaign aimed at raising awareness about the importance of sleep for overall health and well-being. It’s an important event that highlights the importance of sleep for physical, mental, and emotional well-being and encourages you to prioritise and improve your sleep habits.

Establish a Regular Sleep Schedule

Having a consistent sleep schedule can help regulate your body's natural sleep-wake cycle and improve the quality of your sleep. Try to go to bed and wake up at the same time every day, including weekends, to help your body develop a consistent sleep pattern.

Create a Relaxing Bedtime Routine

Establishing a bedtime routine can help signal your body that it's time to wind down and prepare for sleep. A relaxing bedtime routine can include taking a warm bath or shower, reading a book, listening to calming music, or practicing relaxation techniques such as deep breathing or stretching exercises. It's important to do these activities consistently at the same time every night to help train your body to associate them with sleep.

For baths, we love Westlab's Sleep Epsom & Dead Sea Salts with Lavender & Jasmine or, although aimed at children, BetterYou Roald Dahl Magnesium Sleep Flakes. Simply swirl through your running bath, and relax.

Optimise Your Sleeping Environment

Creating a sleep-conducive environment is essential for good sleep hygiene. A cool, dark, and quiet room can help promote sleep and reduce the risk of being awakened at night.

If you live in a noisy environment, you can use earplugs or a white noise machine to help block out distracting sounds. A cool room temperature, around 18°C, can also help promote sleep by reducing discomfort and allowing your body to regulate its internal temperature.

Consider using a lavender sleep spray for an extra boost of relaxation in your bedroom. We love the REN & Now to Sleep Pillow Spray. You could also kit yourself out for a full body experience with Tisserand Aromatherapy, The Sleep Better Discovery Kit. This set contains a massage oil, pillow mist, and a pulse point roller ball to give you your best night's sleep.

Avoid Screens Before Bed

It's a good idea to avoid screens for at least an hour before bedtime. The blue light emitted by screens can interfere with sleep by suppressing the production of melatonin, a hormone that regulates sleep-wake cycles. When you're exposed to blue light in the evenings, it tricks your brain into thinking it's daytime and makes it harder for you to fall asleep.

By avoiding screens for at least an hour before bedtime, you allow your body to produce more melatonin, making it easier to fall asleep and stay asleep.

Exercise Regularly

Regular exercise can help improve the quality of your sleep. However, it's best to avoid vigorous exercise within a few hours of bedtime, as it can increase your heart rate and body temperature, making it harder for you to fall asleep.

If you exercise regularly, try to finish your workout earlier in the day, at least a few hours before bedtime. Light stretching or yoga can be a good way to wind down in the evenings before sleep.

Avoid Caffeine, Nicotine, and Alcohol Before Bedtime

Caffeine is a stimulant that can interfere with sleep by increasing alertness and increasing the time it takes to fall asleep. Nicotine is also a stimulant that can increase heart rate and interfere with sleep. Alcohol may help you fall asleep more quickly, but it can also disrupt sleep later in the night, causing frequent awakenings and reducing the overall quality of your sleep.

You should avoid consuming these substances for several hours before bedtime to help ensure that you get a good night's sleep. Instead, opt for a delicious cup of sleepy tea, such as Hampstead Organic Sleep Well Tea or Celestial Seasonings Herbal Sleepy Time Tea to help send you off to a peaceful slumber.

Limit Napping

Limiting naps to 20-30 minutes can help you avoid disrupting your sleep-wake cycle. Napping for too long or late in the day can interfere with your ability to fall asleep and stay asleep at night.

It's best to avoid napping in the afternoons or to keep your naps brief and early in the day if you must nap. This can help you feel more alert and refreshed without negatively impacting your nighttime sleep.

Limit Fluid Intake Before Bedtime

Limiting fluid intake before bedtime can help reduce the need to get up and use the bathroom during the night. This can help improve the quality of your sleep and prevent interruptions to your sleep.

It's best to finish drinking fluids a few hours before bedtime so your body can process them before sleep. Drinking too many fluids before bed can also increase the need to urinate at night, which can disrupt sleep. By limiting fluid intake before bedtime, you can help ensure that you get a full, uninterrupted night of sleep.

Avoid Lying in Bed Awake

If you have trouble falling asleep or staying asleep, it's best to avoid lying in bed awake. This can create a negative association between being in bed and being unable to sleep, making it harder for you to fall asleep in the future.

Instead, it's recommended that you get out of bed and do a relaxing activity, such as reading a book or practicing relaxation techniques, until you feel sleepy. This can help you avoid becoming frustrated or stressed about your inability to sleep, and it can also help you develop a positive association between bedtime and sleep. By avoiding lying in bed awake, you can improve the quality of your sleep and reduce the risk of insomnia and other sleep-related issues.

Why Do You Need Good Sleep Hygiene?

Good sleep hygiene is important because it helps promote healthy sleep patterns and can improve overall health and well-being. A lack of sleep, or poor quality sleep, can negatively affect physical and mental health, including decreased energy and concentration, mood disturbances, and increased risk of chronic health conditions such as obesity, cardiovascular disease, and depression.

Good sleep hygiene involves developing and maintaining healthy sleep habits, such as establishing a regular sleep schedule, creating a relaxing bedtime routine, creating a sleep-conducive environment, and avoiding sleep-disruptive behaviors such as consuming caffeine and alcohol or engaging in screen time before bed.

By practicing good sleep hygiene, individuals can improve the quality and quantity of their sleep, leading to better physical and mental health, increased energy and productivity, and overall improved quality of life.