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 sleep is not a widely discussed topic, and you might not have encountered the term "sleep hygiene." What does it actually mean?

An optimal sleep environment, along with good daily habits and routine, are prerequisites for undisturbed sleep. Following a consistent schedule, creating comfort in your bedroom, and adhering to the same "ritual" before bed constitute sleep hygiene. It can be good, or not so 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 overall quality of life. Everyone, from children to adults, can reap hundreds of benefits from good rest, and sleep hygiene is key to this.

What are the signs of poor sleep hygiene?

If you find it hard to fall asleep, wake up frequently, feel unexpectedly sleepy during the day, and struggle to focus, you probably need to make some changes to your daily routine.

Here's how:

1. Create a routine:
   - Fixed bedtime and wake-up time throughout the week. Yes, even on weekends.
   - Prioritize sleep - it can be tempting to deviate from your routine to work an extra hour, exercise, go out, or finish watching a movie, but even one missed day will have an impact when you have a routine.
   - Make changes gradually - to adjust your wake-up and bedtime, shift the hours by one or two. If you're a sleepyhead and wake up at 11 AM on weekends, don't set a goal to wake up at 8 AM.
   - Don't overdo naps - yes, they are quite tempting, but to avoid disrupting your restorative night's sleep, stick to short naps of a maximum of 15 minutes. We know it sounds short, but they will give you enough energy without feeling drowsy after you wake up.
   
   

2. Create an evening routine:
   How you prepare for bed in the evening can determine the quality of your sleep.
   - Be consistent - follow the steps sequentially every evening. If the last thing you do for several days in a row is brush your teeth, that will be the signal to your brain that sleep is near.
   - Set aside 30 minutes. And leave your phone in another room. This will be the time to play soft music, read, or indulge in gentle, relaxing yoga practices. We emphasize gentle because this is not the time to work hard on your abs, but to relax.
   - Darken the room - this will be the moment when your body needs to produce melatonin, which helps with falling asleep. Light interferes with this process.
   - Disconnect yourself... from electronics. We know we've said it before, but if you have to change one thing, we would bet on this point. In addition to overstimulating the brain, screens generate blue light, which reduces melatonin production.
   
   

3. Create healthy daily habits:
   - Get enough daylight
   - Be 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 effect wears off during the night, sleep phases are disturbed.
   - Reduce caffeine in the afternoon
   - Don't have dinner late
   
   4. Improve your sleep environment
   - Lower the air conditioner temperature. Ideally between 18 and 22 degrees Celsius.
   - Block out light and noise. You can also use a white noise machine to mask all other sounds.
   - Try incorporating a humidifier with the bonus soothing scent of lavender oil.
   - Ensure maximum rest with a quality mattress. A dual-core mattress is recommended so you can flip it and allow air to circulate. A bonus would be memory foam, which will help you fall asleep faster and stop tossing and turning.