Creating the Perfect Sleep Environment: A Sleep Hygiene Guide

Written By Christina Erndl, NMD

Sleep is one of the most important things we can do for our physical and mental health. When we get a good night’s sleep it allows our body to heal and reset. Practicing a sleep hygiene routine consistently at night can set us up for success.

What is Sleep Hygiene?

Sleep hygiene is a set of practices and habits that we do regularly that help us sleep well. It can involve both behavioral and environmental factors that improve our quality of sleep

Why is Sleep Hygiene Important?

Having good sleep hygiene can help us fall asleep more easily, sleep more deeply, wake up feeling refreshed, and improve our overall physical and mental health.

Tips for Good Sleep Hygiene

  • Establish a consistent sleep schedule: going to bed and waking up around the same time everyday even on weekends, this will help regulate our circadian rhythm or our body’s internal clock

  • Create a relaxing bedtime routine: calming activities before bed like reading, taking a warm bath, breathwork, or meditation. Avoiding screens 2 hours before bed or having blue light blockers on because blue light can interfere with our ability to fall asleep

  • Make your sleep environment comfortable: make your bedroom cool, quiet, and dark. Invest in a comfortable mattress/pillows. Consider using blackout curtains, earplugs, or white noise maker

  • Be mindful of food and drink: avoid large meals, caffeine, and alcohol close to bedtime; preferably not eating within 2 hours of going to bed. Stay hydrated, but try to limit fluids an hour or so before bedtime to minimize nightly awakenings

  • Exercise regularly: regular movement and physical activity can help you fall asleep faster and enjoy a deeper sleep. Try to avoid vigorous exercise close to bedtime

  • Limit naps: Daytime 20-30 minute naps are okay, but try avoiding napping late in the afternoon. Long or irregular napping can negatively affect our nighttime sleep

  • Manage stress and anxiety: practice relaxation techniques like deep breathing, progressive muscle relaxation, and mindfulness meditation. Keeping a journal to jot down worries and thoughts that might keep you awake

  • Get exposure to natural light: spending time outside in natural sunlight during the day can help our bodies produce the necessary hormones for sleep. Morning sunlight is especially important and regulates our sleep-wake cycle and can also improve mood and alertness

  • Limit exposure to artificial light in the evening: dim lights in your home as bedtime approaches and consider using apps or settings on your device to block blue light

  • Use your bedroom for sleep and intimacy only: Avoid using your bed for activities like working or eating. This helps us associate our bed with sleep y

Common Sleep Hygiene Mistakes

  • Inconsistent sleep schedule

  • Excessive screen time before bed

  • Late-night stimulants

  • Stress and anxiety

  • Poor sleep environment

Practicing good sleep hygiene takes time and involves making thoughtful choices about your daily routines and sleep environment. Following these tips, you can improve your sleep quality and overall well-being. Consistency is key and it may take some time to see significant improvements. Cheers to a better night’s sleep!

Interested in discovering your health journey with Dr. Christina Erndl?

Call 480.361.3844

Christina Erndl, NMD
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