Sleep Hygiene as Self-Care

According to the CDC, approximately 14% of Americans struggle with insomnia. Insomnia is a persistent problem with falling and staying asleep. In the CDC study, women struggled with insomnia more than men (17.1% versus 11.7%). Several factors contribute to insomnia, but one of the most prevalent and correctable causes is the lack of sleep hygiene. Sleep hygiene refers to the adjustable habits and behaviors that impact your sleep quality. The quality and quantity of your sleep depends on your environment, bedtime routine, stress level, and your schedule. Adjusting your sleep hygiene can make an impact on your quality of life. Here are a few tips to help you improve your sleep regimen.

7 Tips to Improve Your Sleep Hygiene

1. Prioritize your sleep. Sleep is essential for optimal body function and restoration. Quality sleep is necessary for your well-being and needs to be a priority.

2. Set a schedule and be disciplined. When you set your bedtime, your preparation begins at least one hour prior.

3. Your nighttime regimen should remain consistent. A consistent regimen signals your brain and body that it is time to rest. For example, shower, wash your face, brush your teeth, pray, and meditate.

4. Avoid distractions and things that stimulate your brain just before bedtime, such as being on your phone and other devices. Your focus before bed should be on activities that relax you and facilitate a calm atmosphere.

5. Consider increasing your exercise regimen. It is easier to rest at night when you have fatigued your body throughout the day.

6. Monitor your caffeine use in the afternoon and evening hours. Coffee and sodas are stimulants and can impact your ability to sleep.

7. Listen to your body. When you are feeling fatigued and run down, increase your sleep time.

Insomnia can be detrimental to your health. Sleep is essential and allows the body and brain time to reset and restore. We function best when we have had optimal rest the night before. Insomnia can be improved by making simple adjustments to your sleep regimen. Prioritize getting good, restorative sleep!

Here’s to your health!