Sleep hygiene is the term used to describe good sleep habits or behaviours you can practise to get a good night’s sleep.

Good sleep hygiene is critical for maintaining physical and mental health. During sleep, the body repairs and restores itself, allowing us to wake up feeling refreshed and energised.

Getting proper quality sleep has numerous benefits for physical and mental health. It improves concentration, productivity, and memory retention. It enhances immune function and helps regulate hormones that control appetite, mood, and stress levels. It can also improve cardiovascular health, reduce inflammation, and lower the risk of obesity and diabetes.

It is essential for mental health as it improves mood, reduces anxiety and depression symptoms, and enhances overall emotional resilience. It also enhances creativity, problem-solving skills, and decision-making abilities.

Here are some tips to help improve sleep hygiene:

  1. Stick to a Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate the body’s natural sleep-wake cycle.
  2. Create a Sleep-Conducive Environment: The bedroom should be cool, dark, and quiet. Consider investing in a comfortable mattress and pillows.
  3. Avoid Stimulants: Caffeine, alcohol, and nicotine can interfere with sleep. Avoid consuming these substances in the hours leading up to bedtime.
  4. Get Regular Exercise: Regular exercise can improve sleep quality, but avoiding vigorous exercise close to bedtime is important.
  5. Practice Relaxation Techniques: Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm the mind and body, making it easier to fall asleep.
  6. Limit Screen Time: Exposure to the blue light emitted by electronic devices can interfere with sleep preparation. Avoid using screens in the hours leading up to bedtime.

We are more prone to illness, injury, and chronic health problems without enough quality sleep. It can also lead to cognitive impairment, including memory problems, difficulty concentrating, and impaired decision-making.

Sleep deprivation can also negatively affect mental health, causing or exacerbating anxiety or depression. It is linked to increased stress, leading to physical and emotional symptoms, including irritability, fatigue, and decreased motivation.

Make sleep a priority, and you’ll notice a significant improvement in your overall health and well-being. If you are losing sleep because of stress, please call LifeAssist to connect to a counsellor.