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It\u2019s that time of year when the kids have gone back to school and we are approaching daylights savings. I know in my family, it\u2019s been an adjustment to get everyone on a better sleep schedule after the late nights of summer fun.<\/p>\nIt\u2019s that time of year when the kids have gone back to school and we are approaching daylights savings. I know in my family, it\u2019s been an adjustment to get everyone on a better sleep schedule after the late nights of summer fun.<\/p>\n
Simultaneously, I\u2019ve noticed in my practice that several of the people I work with have mentioned difficulties getting to bed at decent times, struggles maintaining an ideal sleep schedule, and a lack of feeling rested upon awakening in the mornings. Given this common trend around issues related to sleep, I thought before we head into the dark nights of winter, now would be a good time for us all to think about our own sleep hygiene.<\/p>\n
I find the phrase “sleep hygiene” a little odd. For me, it conjures up images of bubble baths, toothpaste, and soap in the bedroom. While brushing your teeth before bed is a good habit and one that may help signal an end to your day, sleep hygiene isn\u2019t just about cleanliness. Rather, it\u2019s about all of the habits and agendas you maintain around your bedtime routine and night of sleep<\/a>.<\/p>\n The definition of hygiene according to Dictionary.com is \u201cconditions or practices conducive to maintaining health and preventing disease, especially through cleanliness.\u201d As cleanliness is only one aspect, it makes sense to think about all of the other conditions and practices surrounding sleep. Sleep may seem like a trivial thing. We all do it; it\u2019s a natural process that should be easy. But easy isn\u2019t always the case.<\/p>\n Getting good sleep can be a challenge for many, yet sleep is truly a vital component to life. It\u2019s fairly common knowledge that research confirms getting enough restful sleep is an important part of staying healthy and operating at your best. Unfortunately, some adults find it difficult to sleep well, and many have fallen into patterns that are counterproductive to obtaining the best rest possible. If this rings true for you, stop to think about your own bedtime routine and the conditions you maintain for sleep.<\/p>\n Many parents of young kids are familiar with the importance of a bedtime routine\u2014they\u2019ve likely established one to help their babies and toddlers learn to easily go to bed each night. Whether it\u2019s bath, story, milk, and a song, or some other type of tuck-in ritual, we know that a good routine helps kids get to bed, and we know how important it is for them to sleep. Sleep helps children to grow, develop, function well, be attentive in school, and avoid crankiness.<\/p>\n While adults may not need as many hours of sleep as kids, rest is still important. Yet as we get older, have more free will, and are inundated with modern technologies and daily stressors<\/a>, we often neglect good sleep habits and can consequently wind up facing things like chronic insomnia<\/a>, poor health, irritability<\/a>, lack of concentration, and even impaired judgment from neglecting to give our bodies the sleep they require.<\/p>\n Below is a list of some of the most common recommendations involved in developing and maintaining good sleep hygiene:<\/p>\n Routine things like locking up the house, drinking a cup of tea, putting on pajamas, washing your face, and brushing your teeth can become rituals when performed regularly and consistently before bed. <\/span><\/p>\n Remember that it\u2019s hard to benefit from these tools unless you practice and become familiar with them during times when you are not already feeling stressed, overly anxious, or experiencing insomnia. Try them often and as you become more comfortable with various techniques, they can be tools to help you get to sleep faster.<\/p>\n If you struggle with sleeping well or maintaining a healthy sleep schedule, consider implementing these tips to see what might help. Be patient with yourself. It may take time to break bad habits and establish healthier ones, but with time and persistence, you can discover better sleep hygiene and ultimately train your body to get better rest.<\/p>\nThe Challenge of Maintaining Good Sleep Hygiene<\/h2>\n
Tips for Better Sleep Hygiene<\/h2>\n
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How to Wind Down Before Bed<\/h2>\n
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