How to improve your sleep hygiene

As the winter months are officially here, when else is a better time to work on your self-care regime? Sleep is perhaps an overlooked concept but it happens to be one of the most effective recovery tools. Are you optimising your sleep to get the most of it's benefits? Below I explore 5 top tips to make small changes to your 'Zzz' routine...

1) Limiting your phone and screen habits

Try to limit your device and screen use before sleep- 1 hour before bed at least- due to blue light damage and any provocative content we might see. If not, at least use 'night mode' settings and turn your brightness down. Exposure to blue light before sleep suppresses melatonin (the 'sleepy' hormone) so it disrupts your body's natural desire to go to sleep, as well as putting strain on your eyes.

As an alternative, maybe try meditating or reading before you actually go to bed, as they are less stimulating and it indicates to your body to begin to unwind and get ready for sleep. In addition, keep any gadgets AWAY from your bed, out of reach, so you're not tempted to go on your phone if you can't sleep (as this is probably the least helpful thing to do). This tip has really helped me limit mindlessly scrolling before bed too (and getting lost down some Tiktok rabbit hole).

2) Setting (and keeping) to a bed time

No, you might not be 10 years old anymore but some self-discipline goes a long way! I've always been taught every hour before midnight is more valuable and the most optimal sleep time is 8 hours a night, however, it depends on the individual. 9, 10, or 11pm may work for you but it is also slightly dependent on what time you wake up and what you might be doing the next day. Just make sure you get enough sleep time in, for some quality Z‘s!

Although, actually sticking to a set bedtime- more or less- is the most important factor here. Integrating this small habit into your nightly routine will help and get easier the more you do it too. Naturally, you will want to sleep around the same time every night, once your body's adapted to your desired bedtime anyway.

3) Routine

Stemming on from the idea of a night-time routine... other pre-sleep activities you could try may include: lighting scented candles or putting on a diffuser (with calming smells, like lavender), drinking a herbal tea and taking a warm bath or shower before bed, as well as a nighttime meditation, can really benefit you. These relaxing rituals can set the tone for preparing to sleep and relaxing your mind. And it may be obvious but avoiding drinking loads of fluids before bed helps if you don't want to disturb your sleep, in the middle of the night...

4) Creating the perfect environment (for you)

Environment is everything, especially for your sleep health. Prepare your place of sleep by setting it to a cool temperature prior and adjusting to dim-warm lighting, pre-sleep. Usually, complete darkness and minimising any sounds- i.e. closing windows, doors, etc- that may disturb you also help. Perhaps, investing in some black-out curtains or an eye mask if you're someone who's light sensitive or maybe using a fan if you sleep best in colder temperatures, as well as if you need background noise to sleep. Ensure you turn off any phones or devices onto silent and disturb mode, as well.

Also just simply separating your sleep space from working and living spaces, so you can solely use your bed to sleep and rest. Clean and comfy bedding (pillows that are most suitable for you too) are also essential hacks. And, depending on the season, a duvet/blanket that won't be too hot or light.

5) Other factors during your day

Some other things that may contribute to low-quality or fragmented sleep at night may be: high caffeine intake, poor nutrition and not waking up at a consistent time...

Also, stay conscious of your vitamin intake- B vitamins (B6 and B12) can especially contribute to a good night's sleep, as it aids in the production of melatonin and affects our sleep-wake cycle (circadian rhythm). Disruption to our circadian rhythms has even been linked to sleep and mood disorders, such as depression. Adaptogen, ashwagandha is another great supplement supporting good sleep health. The herbal medicine helps in sleep quality due to triethylene glycol promoting sleepiness, enhancing GABA receptors (relating to quality sleep) and it generally being a relaxing and stress-reducing effects.

Hopefully these few pointers encourage some healthier sleeping behaviour, without information overload. Implementing these ideas might not all realistically change over night though (pun unintended) but taking it step by step may help. Happy sleeping!