Sleep Hygiene

Let's talk sleep! I will be the first to admit that I don’t get enough sleep. While I believe the quality of my sleep is usually good, I definitely don’t get enough every night, and I struggle to actually put myself to bed. When Dr. Shawna mentioned sleep hygiene to me, I was intrigued.  So, what is sleep hygiene?

Sleep hygiene is daily, consistent practices that are intended to promote better sleep quality.  Some examples of these practices or rituals are:

  • Go to bed at the same time every night, and wake up at the same time every morning.

  • Get outside for at least 30 minutes a day

  • Get in some kind of exercise everyday

  • Dim the lights at night

  • No screens before bed (not just for the kids!)

  • Watch your caffeine intake, especially past noon

  • Take a warm bath before bed

  • Avoid large meals before bed 

  • Meditate

  • Read or write in a journal

  • Keep your room as dark as you can

  • Use a white noise machine 

  • Do you snore? It may be a good idea to get a sleep apnea test

  • Make sure you have a proper sleep posture. This includes the position in which you lay, as well as the mattress and pillow you lay on (stay tuned!)

There are a variety of other practices that can help us have good sleep hygiene, although not everything will work for everyone.  The key is to find what works for you and stay consistent, but don’t be afraid to try something new if your old routine stops working!