Sleep hygiene: what it is and how to improve it?

Nearly 80% of Bulgarians have sleep problems, according to the latest survey by isleep mattresses. This suggests that little is said about sleep, and you have probably never come across the term “sleep hygiene.” What does it actually mean?

The optimal sleep environment, together with good daytime habits and a routine, is a prerequisite for undisturbed sleep. Following a consistent schedule, creating a comfortable bedroom environment, and following the same “ritual” before bed all form your sleep hygiene. It can be good or not particularly suitable for you.

Why is sleep hygiene important?

By getting quality sleep, you take care of your physical and mental health, improve your productivity, and enhance your overall quality of life. Everyone, from children to adults, can gain hundreds of benefits from good rest, and sleep hygiene is key to this.

What are the signs of poor sleep hygiene?

If you have difficulty falling asleep, wake up frequently, feel unexpectedly sleepy during the day, and find it difficult to focus, there is probably something you can change in your daily routine.

Here’s what:

1. Establish a schedule:
   - set fixed times for going to bed and waking up throughout the week. Yes, including weekends.
   - prioritize sleep—it may be tempting to break your routine to work for another hour, work out, go out, or finish watching a movie, but even missing one day can have an impact when you have a routine.
   - make changes gradually—to adjust your wake-up and bedtime, shift them by one or two hours. If you’re a late sleeper and get up at 11 a.m. on weekends, don’t set yourself the goal of waking up at 8.
   - don’t overdo naps—yes, they are quite tempting, but to avoid disrupting your restorative nighttime sleep, stick to short naps of no more than 15 minutes. We know it sounds like little, but they will give you enough energy without making you feel sleepy after waking up.
   
   

2. Create an evening routine:
   How you prepare for sleep in the evening can determine what your sleep will be like.
   - be consistent—follow the steps in the same order every evening. If the last thing you do for several days in a row is brush your teeth, this will signal to your brain that sleep is near.
   - set aside 30 minutes. And leave your phone in another room. Use this time to play some gentle music, read, or practice light, relaxing yoga. We emphasize “light” because this is not the time to work hard on your abs, but to relax.
   - darken the room—this is when your body should produce melatonin, which helps you fall asleep. Light interferes with this process.
   - disconnect yourself from electronics. We know we’ve already said this, but if you need to change just one thing, we would choose this point. In addition to overstimulating the brain, screens emit blue light, which reduces melatonin production.
   
   

3. Develop beneficial daytime habits:
   - get enough daylight
   - stay physically active
   - reduce nicotine—if you smoke, keep in mind that nicotine stimulates the body in a way that disrupts sleep
   - reduce alcohol—it may help you fall asleep, but when its effects wear off during the night, sleep stages are disrupted.
   - reduce caffeine in the afternoon
   - don’t eat dinner late
   
   4. Improve your sleep environment
   - lower the air conditioner temperature. Ideally, between 18 and 22 degrees.
   - block out light and noise. You can also use a white-noise machine to mask all other sounds
   - try incorporating a humidifier with the added benefit of a soothing lavender-oil scent
   - ensure maximum rest with a quality mattress. A two-sided mattress is recommended so that you can turn it over and allow the air to circulate. Memory foam would be an added bonus, as it can help you fall asleep faster and stop tossing and turning.