5 Ways to Improve Your Sleep Hygiene

Good sleep is a much-needed part of being healthy and happy. However, how many people actually feel well-rested on a regular basis?  Each new day brings many things to do, but does one feel physically and emotionally ready to meet the day and its demands? And it’s not just sleep people are short on, but deep, quality sleep as opposed to shallow resting. Sleep hygiene refers to your habits and environment that affect your sleep. Good sleep hygiene means having good habits that promote restful sleep. Improving the quality of sleep shouldn’t prove to be difficult for many as there are time-proven things that can be done to help the process along, resulting in a more beautifully rested self. Listed below are 5 ways to improve your sleep hygiene.

5 ways to improve your sleep hygiene.

Bring out the Lavender.

Or other essential oils such as chamomile, and vetiver which have been used for countless generations to calm and sooth the spirit. Try diffusing oils in your bedroom or applying a drop to the forehead or back of neck or bottom of feet (Note: lavender, chamomile, and vetiver can be applied neat, but for other essential oils check usage instructions to see if it needs to be diluted first). Another way to use essential oils is to generously spray lavender water on fresh sheets to help create a pleasing aroma when it is time to get into bed.

For a lavender linen spray recipe see my Spring Cleaning DIY recipes book here. Another idea is a lavender pillow which also adds a pretty touch to bedroom décor. Simply take a small decorative pillow and tuck a good aromatic lavender sachet inside for calming aromatherapy at bedtime. Pictured above left is a classic envelope style pillow sewn with tissue linen and a large satin bow attached with a dried lavender sachet tucked inside the pillow.

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Don’t get too warm…or too cold.

While it is tempting to turn up the thermostat at night the body rests better when the temperature is cooler, but not too cold which can also impair sleep. The recommended temperature is between 65-72, so pay attention to which temperature works for you when it comes to getting a good night’s rest.

Put on a mask.

It may seem a bit old-fashioned but sleeping with an eye mask can also help you to sleep better. One study demonstrated that hospital patients had better quality sleep when they wore masks and ear plugs to block out light and sound. As a side note, sleeping with the lights on results in poorer quality sleep as well, so keep the lights off and use nightlights only where needed.

Avoid the blue light.

Nightly scrolling our phones, iPads, and computers is the new norm, but studies are showing that the blue light emitted from the screens impairs our quality of deep sleep as well as the ability to fall asleep and wake up. Even reading a book on a kindle produces the same results. Picking up a printed book is a healthier way to help get to sleep and feel more rested in addition to being an excellent activity for strengthening the mind. However, if going without the technology isn’t an option then try adjusting your display settings to night shift mode. Night shift mode warms the screen to an orange-ish hue. This feature can be set to come on nightly and is easily configured in display settings on iPhone. Blue light blocking glasses are another option.

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Create a ritual.

Bedtime rituals are a way of regulating the body’s clock, so that when certain activities are performed the brain is cued in and responds. Make your bedtime an enjoyable time by establishing a relaxing routine you look forward. A hot shower, cup of herbal tea, and an enjoyable book is a wonderful ritual for making bedtime a calming time and for helping the body to get better quality sleep. To make the bedtime ambiance even more relaxing light a hand-rolled beeswax candle for your light while you read. Beeswax candles are cleaner burning, longer lasting, and drip less.

Sleep well!

Sources Used:

 https://sleepfoundation.org/sleep-news/earplugs-and-eye-masks-help-promote-sleep

 https://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature#1

 https://sleep.org/articles/get-sleep-schedule/

 http://www.sleep-journal.com/article/S1389-9457(13)01135-0/abstract