Sleep

Sleep hygiene refers to a set of habits and practices designed to help you achieve good sleep quality and duration. Good sleep hygiene promotes restorative rest, improving overall health, mood, and cognitive function. Improving sleep hygiene takes time and consistency. Start by focusing on one or two habits, and gradually incorporate more into your routine. If you struggle with persistent sleep issues despite good sleep hygiene, consider consulting a healthcare professional or sleep specialist.

Here are the basics:

Establish a consistent sleep schedule

• Go to bed and wake up at the same time every day, even on weekends.
• A consistent routine helps regulate your body’s internal clock, known as the circadian rhythm.

Create a relaxing bedtime routine

• Engage in calming activities before bed, like reading, meditating, or taking a warm bath.
• Avoid stimulating activities, such as intense exercise or stressful conversations, close to bedtime.

Optimise your sleep environment

• Darkness: use blackout curtains or an eye mask to block light.
• Quiet: reduce noise with earplugs, a white noise machine, or calming background sounds.
• Comfort: make sure your mattress and pillows are supportive and comfortable.
• Temperature: keep the bedroom cool (around 15–20°C).

Limit exposure to screens before bed

• Reduce screen time one–two hours before sleeping. The blue light emitted by devices like phones, tablets, and TVs can disrupt melatonin production, making it harder to fall asleep.

Be mindful of what you eat and drink

• Avoid heavy meals, caffeine, and alcohol close to bedtime.
• Caffeine can stay in your system for six–eight hours, and alcohol can disrupt sleep quality.

Exercise regularly

• Engage in physical activity during the day to promote better sleep.
• Avoid vigorous exercise within a few hours of bedtime, as it can be stimulating.

Use your bed only for sleep and intimacy

• Avoid working, studying or watching TV in bed. This helps your brain associate the bed with sleep.

Avoid napping late in the day

• Limit naps to 20–30 minutes and avoid napping in the late afternoon or evening, as it can interfere with night-time sleep.

Manage stress and anxiety

• Practice relaxation techniques like deep breathing, yoga, or journaling to calm your mind.
• If racing thoughts keep you awake, try writing them down before bed.

Seek sunlight exposure during the day

• Natural light exposure during the day helps regulate your circadian rhythm and improves sleep at night.

Avoid lying awake in bed

• If you can’t fall asleep after 20 minutes, get up and do a quiet, relaxing activity until you feel sleepy.