It might be time to improve your sleep hygiene.
Low-quality sleep can really take a toll on all areas of your life. All that fatigue, stress, and irritability can hold you back at work and at home. You may feel like you can't possibly keep up with it all.
Luckily, improving your sleep hygiene is a sure fire way to set yourself up for a good night's rest every night. We have 15 simple tips to reboot your sleep routine and start feeling energized every day.
Sleep hygiene is all about planning ahead for good quality sleep.
Rather than focusing on the tine that you're asleep, sleep hygiene encourages you to re-evaluate everything that happens before you go to bed in order to build healthier sleep habits.
Think of it this way: If you want to run a marathon, you don't study running techniques - you spend time training beforehand. You change your diet and exercise and work to improve your overall health so that you're set up for success.
Sleep hygiene is kind of like training for a good night's rest.
If you adjust your habits that happen throughout the day, you ensure your mind and body are prepared to sleep well. This means making improvements to things like your sleep environment, your eating habits, and how you manage stress.
Good sleep hygiene can be seriously life changing.
When you sleep well, you'll experience higher productivity, a stronger immune system, and improved mood. Feeling more energized empowers you to take control of all areas of your life.
Try improving your sleep hygiene if:
So... How does one improve their sleep hygiene?
These 15 sleep hygiene tips give you plenty of ideas to get started. The best part? They're really easy changes anyone can make!
Good sleep may just start with the physical place you sleep. Make sure your bedroom feels like a place you can really relax and unwind!
Try hanging some art on your walls, rearranging your furniture, or sprucing up the room with plants or flowers for an easy change.
Did you know that a messy living space actually makes it harder to fall asleep?
All that chaos and disorder can be distracting, especially when you're trying to fall asleep. Make sure to spend a few minutes every day doing a quick tidy of your living space to make sure those clothes on the floor aren't keeping you up at night.
It's tempting to try and sneak in just 5 more minutes of sleep in the morning. But, hitting snooze confuses your body's natural wake-up cycle, actually making you feel more tired.
Resist the temptation and get up promptly in the morning and you'll start your day feeling much more awake!
Stress and anxiety can be huge contributors to sleep disturbances. Taking time to unwind and clear your mind can help you sleep better.
Schedule time in your evening for relaxing activities like listening to music or reading before bedtime.
Pile up of work tasks and feelings of burn4out can weigh on your mind and keep you up late.
Sticking to a regular sleep schedule will help your body regulate its circadian rhythms, which govern our sleep and wakefulness.
Make an effort to go to sleep and wake up at the same times every day - even on the weekends.
Scrolling social media or bingeing TV shows may seem like a good idea before bed, but it might be negatively impacting your sleep.
"Doomscrolling" - or endlessly consuming online content even when it's a downer - can cause increased stress and anxiety. Try unplugging from devices for the last hour or so before bed.
Yes, you read that right - spending too much time in bed can actually make it more difficult to sleep!
This is because when you watch TV, do work, or lay awake in your bed frequently, your brain begins to associate it less strongly with sleeping.
Stick to the couch for TV, and try getting up to walk around the room or going to get a glass of water when you can't sleep instead of laying for long hours awake.
Leading an active lifestyle can help regulate your body's circadian rhythms. In fact, research suggests exercise can even alleviate insomnia!
Make sure to get up and move your body in whatever way feels comfortable for you - taking a long walk, dancing in your room, or some relaxing evening yoga are all great ways to stay active.
We all love a midnight snack, but eating late in the evening can prevent you from getting the best sleep.
Eating shortly before laying down can make it harder for your stomach to digest properly, leading to heartburn, acid reflux, and indigestion that can keep you awake. Try to get your last snacks in before 8pm to give yourself ample time to digest instead.
Before going to sleep at night, don't neglect the atmosphere!
Make sure your room is a comfortable temperature, block out unwanted light, burn a candle with a calming scent, and try playing relaxing music or white noise to help set a cozy, relaxing mood.
Getting sunlight during the day can help regulate your body's sleep cycle by making a clear delineation between daytime and nighttime.
To kill two birds with one stone, go out for a daily walk - it allows you to soak up the sun and get a little exercise at the same time!
If you've been feeling exhausted every morning, there's a good chance you're reaching straight for that extra strong cold brew to keep yourself awake.
But, caffeine can seriously mess with your body's sleep patterns and make it harder for you to fall asleep later, especially if you drink coffee later in the day. Stick to lower caffeine drinks in moderation instead.
Much like caffeine, napping may seem like the perfect solution when you're exhausted and sleep deprived. However, long naps later in the day can disrupt your sleep schedule.
Prioritize getting good rest at night instead, and take short naps early in the day if necessary.
Ever found yourself laying in bed unable to fall asleep because you can't turn off your brain?
Daily journaling before bed is the perfect solution. Getting your thoughts out of your head and onto paper clears your mind so you can set those worries aside and get some rest.
For the best results, try using a journaling app like Jour. You can journal on your phone from the comfort of your bed, and we'll give you personalized journaling prompts to help you work through whatever's on your mind.
Low-quality sleep can cause you to feel fatigued no matter how many hours of sleep you get every night. The resulting irritability and brain fog can have a domino effect across all areas of your life.
Sleep hygiene helps you improve your sleep quality by making healthy changes to behaviors that happen before bed. Simple actions like avoiding caffeine, tidying up your bedroom, or journaling before bed can go a long way.
And next time you're having a restless night? Jour is here for you with personalized journal prompts to help you clear your mind and sleep better, every night.