What is sleep hygiene and how to improve it

How to improve your sleep hygiene

Sleep hygiene refers to habits and practices that help you sleep better.

Researchers have agreed that the optimum amount of sleep for good health is between 7-9 hours. Read on for some ideas on how to get more shut eye and better quality sleep, but remember it's often personal to you so you may need to try a few things to get it right.

1. Build a routine

Our bodies work on a sleep/wake cycle known as the circadian rhythm. This cycle can be sensitive to change, so it's best to adopt a nightly routine, so that you can clearly indicate when it's time for bed and allows you to start winding down.

Try to set a time that you go to bed and wake every day, as well as incorporating calming rituals such as doing your evening skincare, lighting a candle in your bedroom, taking a bath or brushing your teeth. These are all great ways to prime your body for a restful night.

2. Cut back on caffeine

Drinking caffeine is well known to cause sleep issues for several hours after consumption. If you’re struggling to drop off, try cutting back on caffeine or limiting it after midday. You can still enjoy a cuppa, simply switch to decaf or herbal teas – you can even find sleep teas which are made with soothing ingredients like chamomile.

3. Swap sugar with protein and good fats

When we feel tired, we naturally have more sugar cravings – they are the body’s way of saying it needs more energy. However, studies have shown that sleep is significantly impacted by a higher sugar intake. To combat this, add more protein and good fats to your diet, this will help reduce the sugar cravings by keeping you full for longer. If you do fancy a treat, opt for fruit with nuts or nut butter.

4. Watch the late-night snacks

Eating too much just before bed can make it difficult to drop off. This is because the primary function of food is to create energy, so if you’re eating a lot before bed, you’re stimulating your digestion. Ideally, your last meal should be at least 2-3 hours before bed to allow sufficient time for digestion.

You don’t want to go to sleep hungry either, so if you feel a little peckish, choose something with protein and carbohydrate which both support the creation of your sleep hormone, melatonin.

5. Make time for daylight

Light is vital when it comes to supporting or inhibiting the production of our sleep hormone, melatonin. To help regulate your circadian rhythm (sleep/wake cycle) try to get at least 30 minutes of natural daylight each day.

6. Upgrade to blackout curtains

Just as we need daylight during the day, we also need darkness at night to help the body switch off and sleep. Your room should be as dark as possible, without the glow of alarm clocks or mobile devices. To ensure that your sleep is undisturbed, opt for blackout curtains and an eye mask.

7. Put down your devices 30 minutes before bed

Laptops, tablets and our mobile phones emit blue light which disrupts melatonin creation. Low melatonin can cause insomnia, so if you must use your device before bed, download a light-changing app to switch your screen light from blue to red which is less disruptive, or try a pair of blue-light blocking glasses.

8. Get your fibre

Fibre has been linked with deeper and more restorative sleep. This deep part of your sleep cycle is where your brain 'quietens down' and both your heart rate and breathing slows. It's also when your body goes about its healing and regenerative processes that helps strengthen your immune system, supports your mental health and can improve your memory. Try eating more fruits, vegetables and whole grains to increase your intake.

9. Eat magnesium-rich foods

Magnesium is a natural relaxer, but stress, caffeine, sugar and exercise can use up our stores so that by the time we go to bed, we feel restless. Add more magnesium-rich foods to your diet and you may find you fall asleep quicker. Sources of magnesium include dark chocolate, nuts and seeds, oily fish and leafy greens.

10. Top up your vitamin B6

Vitamin B6 plays an important role in the synthesis of serotonin, which converts to melatonin, and GABA, our calming hormone. Add more B6-rich foods to your diet, including fish, potatoes and organ meats such as liver, to help your body create these brain chemicals that we need for a good night’s sleep.

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