Sleep Hygiene - How to get a good night's sleep

Good sleep hygiene refers to a set of habits and practices that promote healthy and restful sleep. It involves creating an environment that is conducive to sleep and developing a consistent sleep routine.Without consistent and healthy sleeping patterns, we may end up in a position where we start our day fatigued, with misbalanced hormones, and thus, more likely to be irritable or low in mood.

To help avoid this, here are the fundamentals on how to maintain good sleep hygiene:

1. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. Napping can also be counter-intuitive when trying to set up a regular sleep pattern. Try and avoid when possible, even if it means going to bed earlier.

2. Create a relaxing bedtime routine: Develop a routine that helps you wind down before bed. This could include taking a warm bath, reading a book, or listening to calming music.

3. Make your bedroom comfortable: Ensure that your bedroom is cool, quiet, and dark. Consider investing in comfortable bedding and a supportive mattress.

4. Limit screen time before bed: Avoid using electronic devices such as phones, tablets, and computers before bed. The blue light emitted by these devices can interfere with sleep.

5. Avoid stimulants: Avoid consuming caffeine and alcohol close to bedtime, or in best case scenario, limit caffeine when approaching the evening time.

By incorporating these habits into your daily routine, you can improve the quality and duration of your sleep, which can have a positive impact on your overall health and wellbeing. Good sleep hygiene is one of the fundamentals of good self care, make sure to prioritise yourself, starting with self-care.