Good Sleep Hygiene: 8 Tips for Better Sleep

Sleep. It's the ultimate recharge button, the key to a clear mind and a vibrant life. Yet, for many of us, achieving a truly restful night's sleep feels like a distant dream. The good news? You can unlock better sleep through sleep hygiene. There are no life hacks or drastic changes; it's about creating habits that promote quality rest. Think of it as an investment in your wellbeing — when you prioritise better sleep, you prioritise better health. Keep reading for our top sleep hygiene tips!

WHY SLEEP IS IMPORTANT

Sleep isn't a luxury; it's a biological necessity. During sleep, our bodies repair tissues, consolidate memories and regulate hormones. When sleep is compromised, we face a domino effect — decreased focus, emotional imbalances and even weakened immunity. Good sleep hygiene gives us the structure for a well-rested life.

WHAT IS SLEEP HYGIENE?

Hygiene refers to practices that keep us clean and prevent illness. Sleep hygiene takes the same concept and applies it to sleep. Like washing your hands reduces germs, good sleep habits promote better sleep.

So, sleep hygiene is your habits and environment working together for better sleep. Think of it like tuning your body for sleep. Following consistent routines and optimising your sleep space can improve your sleep quality and help you wake up feeling rested.

8 SHOCKINGLY GOOD SLEEP HYGIENE TIPS

Sleep hygiene isn't a one-size-fits-all solution. However, incorporating these key practices can significantly improve your sleep quality:

1. BAN BLUE LIGHT

Electronic devices emit blue light, which can suppress melatonin, the sleep hormone. Power down phones, laptops and TVs at least an hour before bedtime. The blue light emitted by these devices can trick your body into thinking it's daytime, delaying sleep onset and disrupting sleep quality. Instead, read a book, take a bath or do some light stretching. These activities promote relaxation and signal to your body that it's time to prepare for sleep.

2. CHOOSE GOOD BEDDING

Invest in quality bedding that goes beyond comfort. Look for breathable, natural fabrics that regulate temperature and keep you comfortable throughout the night. A supportive mattress can minimise aches and pains, encouraging restful sleep. A plush pillow can add an extra layer of comfort and support, making bedtime something to look forward to.

3. STICK TO A ROUTINE

Our bodies thrive on routine. Aim to go to bed and wake up at a similar time each day, even on weekends. This helps regulate your circadian rhythm, your body's internal clock that governs sleep-wake cycles. Consistency also strengthens the sleep-wake association, making it easier to fall asleep and wake up feeling refreshed.

4. CREATE CALM

Your bedroom should be a haven for sleep. Try to create a cool, dark and quiet environment. Invest in blackout curtains or an eye mask to block out light and consider earplugs if you’re dealing with noise (think snoring partner, night-owl housemates or early-morning traffic) or you’re a light sleeper.

5. BEFRIEND THE SUN

Sunlight powers our circadian rhythm. On days when you work from home or simply don’t make it out of the house, you may have a harder time falling asleep. Counteract this by getting at least 15 minutes of sun in the morning to suppress melatonin production during the day, making you feel more alert. This, in turn, should make it easier to fall asleep at night.

6. MOVE YOUR BODY

It’s not rocket science — regular exercise can improve sleep quality by reducing stress and, well, making you feel tired. Just don’t do it too close to your bedtime — vigorous exercise can be stimulating and make it harder to fall asleep.

7. BE MINDFUL ABOUT FOOD

Avoid heavy meals and sugary snacks before bed, as they can disrupt sleep. Opt for a light dinner a few hours before bedtime — a heavy meal can take longer to digest and cause discomfort, making it harder to fall asleep. Sugary snacks can also be a culprit of poor sleep hygiene as they cause your blood sugar to spike and crash.

8. DON’T FORCE IT

Staring at the ceiling won't magically bring on sleep. Lying in bed awake for long periods can produce anxiety and make it harder to fall asleep. If you can't fall asleep in 30 minutes, get out of bed and do something relaxing in dim light, such as reading or listening to calming music. Return to bed only when you feel tired.

YOUR WAY TO BETTER SLEEP

Think of sleep hygiene as a multi-pronged approach — while routines are crucial, your bedding plays a vital role too. At Bedding co, we understand the importance of quality sleep. Our bedding is designed with sleep hygiene in mind. With temperature-regulating materials, built-in support and a sustainable focus, you can rest assured. 

Browse our collections today or speak to our passionate team to find your perfect bedding fit!