The key to getting good sleep is to practice good sleep hygiene. Sleep hygiene is achieved through the habits and practices that allow us to sleep well and be ready for the following day. Proper sleep hygiene is essential for our mental and physical health and improves our performance and overall wellness. Anyone at any age can benefit from good sleep habits. Proper sleep hygiene promotes good quality sleep at night and full alertness during the day.
There are many signs that sleep hygiene should be improved: frequent sleep disturbances, daytime sleepiness, trouble falling asleep, or low energy upon waking up. The essence of good sleep hygiene is maintaining good habits while avoiding bad ones.
Good habits promote sleep hygiene. Getting four key things right will make all the difference:
- Consistent sleep schedule
- Stable bedtime routine
- Suitable sleep environment
- Healthy lifestyle
To maintain the good habits, bad ones must be avoided:
- Compensating for lost sleep on weekends
- Relying on substances to help you fall asleep or stay awake
- Doing work before bed
- Using screens before bed
- Bedtime procrastination