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Improving Your Sleep Hygiene

Updated: Nov 1, 2023


Sleep hygiene is a term used to describe a set of practices and habits that are essential to getting a good night's sleep. In our hustle and bustle world, it can be challenging to maintain good sleep habits. However, by making some simple changes to your routine, you can improve the quality and duration of your sleep, which can have a positive impact on your overall health and wellbeing.


Here are some steps to take to maintain good sleep hygiene:

many clocks
Keep a consistent schedule
  1. Keep a consistent sleep schedule

One of the most important steps of good sleep hygiene is sticking to a consistent sleep schedule. Going to bed and waking up at the same time each day (including weekends), will help to regulate your body's internal clock and can improve the quality of your sleep.

a woman reading a book in bed
Relaxing in Bed

2. Create a relaxing bedtime routine


Creating a relaxing bedtime routine can help to signal to your body that it's time to wind down and prepare for sleep. This could include taking a warm bath or shower, reading a book, or listening to calming music. Avoid activities that are stimulating or stressful, such as checking emails, watching the news, or physical exercise just before bed.



3. Ensure your sleep environment is comfortable


Your bedroom should be cool, quiet, and dark. Invest in a comfortable mattress, bedding and pillows. If noise is a problem, try using earplugs, a white noise machine or a sleep app. If light is an issue, consider putting up blackout curtains or using an eye mask.


a lot of people cheersing red wine
Drinks with Friends Could Have Consequences

4. Avoid caffeine, nicotine, and alcohol


Caffeine, nicotine, and alcohol can all interfere with your ability to fall asleep and stay asleep. Caffeine and nicotine are stimulants so will stimulate your nervous system. Alcohol, while being a depressant, messes with the bodies ability to fall into a natural sleep and stay asleep. Avoid consuming these substances in the hours leading up to bedtime.


5. Avoid screens before bed


The blue light emitted by device screens can suppress the production of melatonin, the hormone that regulates sleep. Avoid using electronic devices such as phones, tablets, or laptops in the hours leading up to bedtime. If you have no choice but to use your device, consider using a blue light filter or wearing blue light blocking glasses.


people working out
Regular Exercise is Key

6. Exercise regularly


Regular physical activity can help you fall asleep more easily and improve the quality of your sleep. Aim for at least 30 minutes of moderate exercise per day, but try to avoid exercising too close to bedtime as it can be stimulating.



7. Reduce stress


Stress and anxiety can make it difficult to fall asleep and stay asleep. Try to manage stress through techniques such as meditation, deep breathing, yoga, or physical exercise (but not too close to bedtime!). Avoid engaging in stress inducing activities in the hours leading up to bedtime.


Final Thoughts: good sleep hygiene is essential to getting a great night's sleep. By following the tips provided in this blog, you can improve the quality and quantity of your sleep, which can have a strong positive impact on your overall health and wellbeing. If you think your mattress is getting in the way of your sleep hygiene, be sure to contact DreamLife Mattress Outlet to discuss your options for a new high quality and affordable mattress. Remember, getting enough sleep is essential for your physical and mental health, so prioritize your sleep and make it a priority in your daily routine.

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