Three Tips To Improve Your Sleep Hygiene

Sleep hygiene, one of our hot topics that is here to stay. Why? Because it involves a routine that starts the moment you open your eyes to the moment you drift into a healthy, peaceful sleep.

Some of these tips might seem obvious, but the real beauty in these suggestions happens when they are all working together. 

We’re big fans of the “self-love” club, because the more we invest in ourselves, the more we can give back to the world - our families, our jobs, our passions. Which ultimately makes us more fulfilled, happy and lead healthier more vibrant lives.  

The bottom line and starting point? Investing in a good nights rest. That means developing routines and habits that allow us to achieve between 7-9 hours of restful sleep a night. 

 

Forming Positive Sleep Routines and Habits

Forming sleep habits starting as early as possible with these in life, the better. This means, children, teens and up can form cognitive habits around sleep rituals early on that will benefit them throughout all phases of life. 

For adults, there are so many benefits to having a restful 7-8 hours, including boosting your immune system, maintaining a healthy weight and lowering your risk of serious health problems. 

Waking up and going to bed the same time every day will help improve your circadian rhythm and get you into the predictable state and routine needed to wind down at the end of the day. There are so many routines throughout the day that will help in creating the perfect sleep zone when it comes to the end of the day:

  • Stop drinking caffeine in the afternoon
  • Establish a sleep routine, such as a bath, pre-bed stretch, meditation
  • Get an adequate amount of healthy exercise and movement in the day (30-60 minutes)
  • Don’t consume alcohol approximately 4 hours before bed
  • Avoid screens before bed, try reading for 10-30 minutes before lights out
  • Go to bed only when you’re tired

 

Nutritional Meals and Sleep Supplements

Another key factor in sleep hygiene, which is also a routine and habit - is making sure you are getting the correct amount of nutrients, calories and supplements needed for an overall healthy diet and sleep support. 

We recommend working with a naturopath or professional to help tailor the perfect meals and supplements that work or your unique body and lifestyle. That being said there are so many things you can do to make sure that you are achieving the right nutritional balance - including eating whole foods, like fruits and vegetables, making healthy home cooked meals, lowering and minimizing your sugar and alcohol intake, eating gut-healthy foods. 

 

Sleep Environment

Creating the perfect sleep environment is so important to your overall sleep quality and hygiene. Bedrooms that align with positive sleep hygiene are cool, comfortable and inviting. It’s a space you can imagine yourself relaxing and unwinding. We believe that investing in this space, intentionally and financially, will have you counting down the moments until bed time. 

Investing in a proper mattress is key. For those who require some support or simply love a softer or firmer mattress, finding the perfect mattress is the foundation of any great bed. 

The most important bedtime textile are breathable, %100 cotton sheet sets, like our ABODE Sheet Set and Duvet. This will allow you to feel cozy and comfortable wrapped in all natural fibres. Consider soothing lighting, your favourite pillow and sleep mask, and most importantly - try using your bed for intimacy and sleep only. Try to avoid using your bed as an office, hang out space, and really tailor your bed for one (or two things!) intimacy and sleep.

It’s no secret that we believe in the idea of investing in your rest. A restful, restorative sleep will give you the energy to take on the day and be your best self. We hope you found some take aways from these Three Tips For Improving Your Sleep Hygiene Check out our shop to start building your perfect sleep environment.