Do You Have Good Sleep Hygiene?

What is sleep hygiene? 

Sleep hygiene is a set of habits and behaviours which will improve your sleep quality. Good sleep hygiene is crucial in maintaining your physical and mental health. Both children and adults can benefit from better sleep. 

What are signs of poor sleep hygiene?

Having difficulty falling asleep, experiencing frequent sleep disturbances and excessive daytime sleepiness are all indicative of poor sleep hygiene. 

Tips to improve overall sleep

  • Maintain a regular sleep and wake time. Consistency is key and this should be followed both on weekdays and weekends. A fluctuating schedule prevents you from getting into a rhythm of consistent sleep.
  • Get some exercise in. Engaging in physical activity during the day may assist you in falling asleep easily at night. 
  • Prioritise your sleep. As tempting as it may be to skip sleep to work, study, socialise or exercise, remember that your sleep is vital. 
  • Relax before bed. Allocate 30 minutes before you sleep to wind down. Identify what helps you to relax. For example, the use of soft music or meditation just before bed. 
  • No screen time before bed. Implement device-free time two hours before bed. Electronic devices cause mental stimulation that is difficult to ‘shut off’ before bed. The ‘blue light’ may decrease melatonin production which negatively impacts the body’s natural sleep-wake pattern.
  • Ensure your bedroom is quiet, dark, relaxing and at a comfortable temperature for you. Wear a sleeping mask or earplugs to assist you to relax. 
  • Avoid large meals, caffeine, nicotine and alcohol before bedtime.
If you have implemented the above sleep hygiene practices and see no improvement consult a medical practitioner and a clinical psychologist to conduct a full examination and assist you further. 

Source: Kiara Sunder Clinical Psychologist 
HPCSA No: PS 0143480

Disclaimer: The information contained in this website is provided by the SPAR Group Ltd for general information purposes only. Any reliance you place on such information is therefore strictly at your own risk.