Sleep hygiene – it’s more than clean sheets by Kathy Wise

In the fast-paced world of today, experiencing and achieving quality sleep can often feel like a luxury. Like the last thing on the to do list, great sleep is sometimes the last thing on our mind. We may think about how lovely it would be to get, have more of, or improve the quality of it. So what can we do to set ourselves up for those perfect ZZ’s? Sleep is scientifically proven to improve our physical health, mental wellness, and productivity levels. One of the most powerful ways to enhance your quality & quantity of sleep is by engaging in good sleep hygiene. Here’s a guide to give you a sense of how to give yourself a cosy self-care bedtime routine with these healthy sleepy time habits:

1. Create a Known Sleep Schedule
Maintaining a regular sleep-wake cycle helps regulate your body’s internal clock, known as the circadian rhythm. Having just one more email to read or one more episode to watch on TV, or just another quick social media scroll (sooo me- checking SELFMask Insta), may be keeping you (& me) from recharging. Trial going to bed and waking up at the same time every day, even on weekends, to find your rhythm.

2. Make a Relaxing Bedtime Routine
Calm your farm, before bed to signal to your body that it’s time to wind down. This includes your favourite go to for relaxation like journaling, taking a warm bath/shower, practising deep breathing etc. I love to pop my SELFMask on and listen to a visualisation…ahh my bliss!

3. Optimise Your Sleep Environment
Make your bedroom conducive to sleep by controlling factors such as creating a clear, clean, cosy environment, look also at light, noise, air flow and temperature. Use blackout curtains or an eye mask like SELFMask (which has been designed to slow the conscious mind), to block out light, which helps your body convert serotonin into melatonin. Look at your bedding- is it time for a new pillow, perhaps?

4. Limit Exposure to Screens Before Bed
The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Do your best wean off the screens at least an hour before bedtime.

5. Watch Your Diet and Hydration
Large meals, caffeine, and alcohol close to bedtime can disrupt sleep patterns. Instead, opt for giving yourself space between mealtime and bedtime, drink water throughout the day, minimise fluid intake at night-time to avoid trips to the loo.

6. Get Regular Exercise
Aim for at least 30 mins of physical activity during the day to promote better sleep, but dodge exercise close to bedtime as it may have you wide eyed and bushy tailed.

7. Manage Stress and Anxiety
Stress and anxiety can significantly impact sleep quality. Practise stress management techniques and bring yourself back to the now as that’s what we have to work with. This has been a big and wonderful learning curve in building my business.

8. Reserve Your Bed for Sleep and Intimacy
Train your brain to associate your bedtime with rest and sleep, and try to work and watch TV in another space. This helps strengthen the connection between your bed and rejuvenating sleep.

9. Address Sleep Disorders
Identify and find treatment for underlying sleep disorders. Seek a health or wellness professional to assist you.

10. Stick to Healthy Habits Consistently
Improving sleep hygiene is a process you can introduce gradually, by implementing these practices to become as regular a routine as brushing your teeth, the benefit being improved sleep quality.

Good sleep hygiene is not just about the quantity of sleep, it’s also about how you make it quality, ensuring you wake up feeling refreshed. There will be the occasional day where you wake up not feeling your shiny self but by prioritising healthy sleep habits, you’ll be back in the business of your shiny self in no time.

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