Sleep hygiene refers to the habits and practices that help you get a good night's sleep. This includes creating a comfortable sleep environment, maintaining a consistent sleep schedule, and avoiding things that can disrupt your rest.
A shopper might read about sleep hygiene when looking for tips on how to improve their sleep quality before purchasing a new mattress.
Establish a consistent sleep schedule by going to bed and waking up at the same time daily. Create a calming bedtime routine, limit screen time before bed, keep your sleep environment cool and dark, and avoid caffeine and heavy meals in the evening.
The 10 3 2 1 rule suggests you should stop consuming caffeine 10 hours before bedtime, avoid alcohol 3 hours prior, refrain from heavy meals 2 hours before, and limit screen time 1 hour before sleep to enhance sleep quality.
Good sleep hygiene involves maintaining a regular sleep schedule, creating a comfortable sleep environment, engaging in relaxing pre-sleep activities, and avoiding stimulants like caffeine and screens close to bedtime.
To stay asleep, ensure your bedroom is dark and quiet, consider using white noise machines, maintain a comfortable temperature, and practice relaxation techniques such as deep breathing or meditation before bed.
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