5 Sleep Hygiene Tips to Help You Get a Good Night’s Rest

Are you burning the midnight oil to meet a deadline, snacking and scrolling on your phone to stay awake? Or are you coming from a night out, still hyped and energized, unable to sleep? Maybe you’re binge-watching your favorite show until the wee hours? All these keep you from practicing sleep hygiene, which is essential to quality shuteye and good health.

The 2022 edition of the Textbook of Respiratory Medicine defines sleep hygiene as the “adoption of behaviors that promote sleep health.” Think of it as good sleeping habits that keep your circadian rhythm or sleep-wake cycle from getting thrown out of whack.

Good sleep hygiene helps you sleep well, which is "vital for your mental and physical health, safety, and quality of life,” states the American Thoracic Society. “Adequate sleep duration and quality help us concentrate, learn, react quickly, make decisions, create memories, and function optimally.” 

On the other hand, not getting enough sleep makes you look and feel tired. Ever notice how you have difficulty focusing on your tasks when you’re puyat? That’s because reducing sleep negatively affects your thought process and reaction time the next day – yes, even if it’s just shorter by one hour.

Lack of sleep is also associated with obesity, depression, and the worsening of chronic illnesses like heart disease, diabetes, stroke, and kidney disease. It also puts you at high risk of injury and accidents, which can be fatal.

It would be nice to fall asleep the moment your head touches your pillow. But if you’re having trouble sleeping, try these sleep hygiene tips to help you get enough shuteye.

Raise your hand if you drink coffee late in the afternoon. A study in the Journal of Clinical Sleep Medicine suggests caffeine taken even six hours before bedtime “reduced sleep by more than one hour.” This disruption can keep you from functioning during the day, especially if this goes on for several nights.

You can still enjoy your favorite cappuccino or latte, of course. Drink it in the morning or after lunch if you’re sluggish after your meal. Refrain from drinking coffee at 4 or 5 p.m. because the effects of caffeine can last for eight hours, affecting your sleep.

Keeping your bedroom nice and pretty is just for aesthetic purposes. It may have an impact on the quality of your sleep. A study in the journal  Building and Environment examined the association between bedroom environment and sleep quality among apartment residents in Bangkok. Breathing discomfort, a form of sleep disturbance, was associated with a musty smell in the bedroom. Also, the presence of cockroaches and aspergillus, a type of fungus, was associated with poor sleep quality. Even “perceived cold temperature” was reported to interfere with sleep.

The solution? Clean your room regularly to get rid of dust, mites, and other potential indoor allergens. Also, regulate your room temperature — not too warm that you’re sweating, but not too cold that you’re already shivering.

It’s not just about keeping clean. According to the Textbook of Respiratory Medicine, a warm shower or bath “cools down your core body temperature in the evening.” This cues your body to initiate sleep. So, if you often take a warm shower at night to relax, keep doing that. Get out of the shower feeling fresh when you use Dove Go Fresh Cucumber & Green Tea Body Wash. It has a mild, non-sticky formulation and gives you 24-hour moisturization and freshness. It also has fresh cucumber and green tea extracts that leave your skin hydrated, fresh, and fragrant.

If you’ve been out the whole day, cleanse with LIFEBUOY Antibacterial Bodywash Total 10. It is formulated with Activ Silver+, a unique and powerful germ-fighting ingredient that keeps you safe and protected.

You may think that scrolling through your social media feed is harmless, but it may be causing you not to feel drowsy. A study in the journal Sleep® says that social media stimulates you emotionally and cognitively. This may interfere with sleep.

The same study also suggests that blue light emitted by electronic devices may be causing sleep disturbance. The American Thoracic Society echoes this, as the organization recommends avoiding electronics and bright lights at least an hour before bedtime. You may have to reschedule watching that K-Drama episode for the next day.

Do you sleep in on your days off? Quit this habit, as it’s not healthy. The Textbook of Respiratory Medicine says that keeping a regular bedtime and wake-up schedule helps you get good-quality sleep on weekdays and weekends. Also, your circadian rhythm follows a 24-hour cycle and light acts as a cue. Being exposed to light during the day and darkness at night prompts the secretion of melatonin, the hormone that regulates your sleep-wake cycle.

Follow these sleep hygiene tips to create a healthy bedtime routine. Make them a habit to get enough shuteye and wake up refreshed and energized.