The Essentials of Sleep Hygiene

Dr. Laura Eddy and Dr. Lauren Carter from Modern Minds share valuable insights on the importance of sleep hygiene and practical tips for improving sleep quality. Their advice can help transform your nights and boost your overall wellbeing.

What is Sleep Hygiene?

“Sleep hygiene refers to a set of practices designed to improve sleep quality,” explains Dr. Carter. “At Modern Minds, we discuss sleep hygiene with nearly all our clients to help them achieve better sleep.”

Key Practices for Good Sleep Hygiene

1. Establish a Routine “Waking up and going to bed at the same time every day can train your body’s internal clock,” says Dr. Carter. Consistency is key in signaling to your body when it’s time to rest.
2. Optimize Your Sleep Environment
   • Light: “Minimize light exposure by using blackout curtains or a sleep mask and keep electronics out of the bedroom,” suggests Dr. Carter.
   • Temperature: “Maintain a cool room temperature, ideally between 65 to 70 degrees Fahrenheit,” says Dr. Eddy.
   • Noise: “Use earplugs or white/brown noise machines to block out disruptive sounds,” adds Dr. Eddy.
3. Use Your Bedroom Only for Sleep and Sex “Avoid using your bedroom for activities like eating, working, or talking on the phone,” advises Dr. Eddy. “This helps your brain associate your bed with sleep.”
4. Keep It Simple – “Develop a 3-4 step pre-sleep routine that you keep consistent each night.  For example: “Take a shower, put on PJs, brush your teeth, do 5 minutes of lights out yoga advises,” Dr. Eddy. Establishing a simple, consistent routine can significantly enhance sleep quality.

Preparing for Bed

“Start winding down a couple of hours before bedtime,” recommends Dr. Carter. “Avoid exercising and eating large meals during this period. Instead, engage in relaxing activities like taking a warm bath or shower to help induce sleepiness.” This gentle approach to bedtime can make a big difference in how quickly you fall asleep.

What to Do if You Can’t Sleep

“If you find yourself unable to fall asleep, avoid staying in bed and becoming frustrated,” emphasizes Dr. Eddy. “Get up and do a calming activity, such as reading a book. For instance, Dr. Carter enjoys reading her book about frogs and toads, which is interesting enough to distract but not so stimulating as to prevent sleep.”

Dr. Carter adds, “Avoid electronics, as they can be quite activating. Instead, find something low-key that won’t disrupt your ability to fall asleep. Once you feel drowsy, return to your bed to sleep.”

Final Thoughts

“Practicing good sleep hygiene can significantly improve your sleep quality,” concludes Dr. Eddy. Implementing these practices can lead to more restful nights and better overall health. If you need further guidance, the experts at Modern Minds are here to help you on your journey to better sleep.