What is good sleep hygiene?

If you’re not sleeping well, you might be advised to improve your sleep hygiene. But what is it?

The NHS recommends you get 7-9 hours of sleep a night. Not getting enough sleep can cause you immediate problems, like exhaustion the next day, as well as problems further down the line, including an increased risk of heart disease.

But it isn’t always easy to get those precious 8 hours of kip. From working late to having smartphones and TVs in the bedroom, there are lots of factors which can disrupt your sleep. If you think you might not be getting enough sleep, it’s time to review your sleeping habits. Learn more about if you’re getting enough sleep.

You might hear good sleeping habits also referred to as good sleep hygiene. It’s a series of simple lifestyle changes which should help you fall asleep faster, stay asleep through the night, and feel refreshed in the morning.

Our top 10 tips for a good night’s sleep

Not sure where to start with improving your sleeping habits? Here are our top tips for helping you drift off.

1. Keep regular hours

If you want to get 8 hours of sleep, it makes sense that you need to set aside at least 8 hours. If you’re able to, set yourself a consistent bedtime and wake up time you can stick to every day, even on weekends. This helps to establish a routine and rhythm which should make it easier for you to sleep come bedtime.

2. Only use your bed for sleep (and sex)

Avoid using your bed as an office or a cinema. Even though it’s comfy and convenient, try to keep your bed, and ideally your bedroom, as a space you use for just sleep and sex. This means when you get into bed, you’re less likely to associate the space with feelings of stress from work, or wakefulness from watching TV.

3. Avoid caffeine late in the day

This tip should come as no surprise - caffeine is a stimulant, and it keeps you up at night. But it might surprise you to know how long it can have an effect. Caffeine has a half life of 5-6 hours, meaning it can disrupt your ability to sleep long after you’ve finished your coffee. A cup of tea when you get in from work could be keeping you up later.

4. Avoid nicotine and alcohol

Most people know to avoid caffeine close to bedtime, but nicotine can be just as bad. As it’s a stimulant, it’s just as likely to keep you awake at night.

At first, alcohol might help you sleep. It’s a depressant, so it makes it easier for you to drift off, and you’ll sleep deeper for a while. However, having alcohol in your system can disrupt your ability to get REM (rapid eye movement) sleep. You might also wake up as your body processes the alcohol. Drink Aware has more information on how alcohol affects your sleep.

5. Don’t eat too late at night

What you eat, and when you eat, can affect your sleep. Eating sugary foods close to bedtime can keep you awake, but so can spicy and some fatty foods, as they’re more difficult to digest. You should avoid eating a large meal less than 3 hours before sleep, as digestion can impede your sleep.

6. Create a peaceful bedroom

If you’re going to get a good night’s sleep, you need your bedroom to be the perfect place for it. Make sure your mattress and pillows are comfortable, and if possible, the room is dark and quiet. If you don’t have blackout curtains and can’t make the room silent, consider an eye mask and ear plugs. Make sure your room is cool - it’s harder to sleep in a warm room.

7. Relax before bed

Creating a relaxing nighttime routine is a great step toward a good night’s sleep. Try taking a warm (but not too hot) bath, as this reduces the temperature of your core, which in turn helps you sleep. Gentle yoga, reading a book or writing down anything that’s bothering you can also help you relax.

8. Limit naps

Try to avoid having naps in the daytime, as this can make you less tired when it comes to bedtime. If you do want to get some daytime kip in, make sure you nap before 6pm.

9. Sunlight

Getting plenty of natural sunlight can help to regulate your body’s sleep cycle. This is especially important during the winter, when daylight hours are reduced.

10. Exercise to sleep

Gentle exercise in the evening can help you to wind down at the end of the day. However, more intense exercise can leave you struggling to sleep if you do it too late at night - make sure you do anything strenuous earlier in the day.

If you need more advice on how to get a good night’s sleep, your pharmacist can offer support. They may also be able to suggest over the counter products to help you sleep better.