Nine Tips For Better Sleep Hygiene (Get A Better Night’s Rest!)

This article on Better Sleep Hygiene first appeared on my colleague's website MadebyHemp. Please take a look!

Better Sleep Hygiene:
What Is Sleep Hygiene? Why Does It Matter?


Sleep hygiene is the series of routines, habits, and behaviors you partake in relation to your sleep. Unknowingly or not, each of us has our own rituals and behaviors which may impact our overall feeling of rest. Things like a 3pm cup of coffee or sleeping in on the weekend to ‘catch up’ on sleep are examples of undesirable sleep hygiene behaviors.


Sleep hygiene is important because it can either improve or reduce the quality of sleep you are getting. A few simple tweaks can really improve the amount of sleep you are able to get – whether that is 6 hours or 9 hours.


This list is a holistic approach to improving your nighttime habits and is not a simple one-step solution.


Better Sleep Hygiene:
1. Develop a night-time wind down routine

This can include:

  • An Epsom salt bath
  • Stretching or yoga
  • Meditation
  • Journaling
  • Reading a book

Engaging in this series of behaviors will gradually signal to your body you are getting ready to go to sleep – and these behaviors will also aid in relaxing your mind and body.

Better Sleep Hygiene:
2. Block out all light and noise

Darkness acts as a signal to your body it needs to prepare for sleep. If you aren’t able to completely control your circumstances, then things like a sleep mask and earplugs will ensure that you are able to block out as much light and noise as possible.

Alternatively, blackout curtains make a huge difference; also using masking tape to cover any small lights on chargers and cords.

Better sleep Hygiene:
3. Use a filter on electronics

Blue light from electronics can mimic sunlight and throw off our body’s natural circadian rhythm. These kinds of devices can trick our bodies into thinking it is still light outside and we should, therefore, stay awake. Apps like f.lux can be installed to block out the high frequency wavelengths that may interfere with sleep.

Better Sleep Hygiene:
4. Be mindful of the temperature in the room

The ideal temperature for sleep is 60-67 degrees Fahrenheit. Keeping the room dark will aid in maintaining a cooler temperature, and a fan can be positioned near the bed as well.

Better Sleep Hygiene:
5. Aim to fall asleep and wake up at a similar time each night

Waking up at a similar time will help strengthen your body’s natural circadian rhythm. Our bodies are designed to rise with the sun and sleep when it goes down – and sleeping in on weekends can throw this rhythm off.

The same goes for falling asleep at a similar time. You will find falling asleep will get easier as your body gets used to its new routine.

Better Sleep Hygiene:
6. Move your body throughout the day

Being active throughout the day is beneficial for many reasons, but getting your heart rate up during the day may actually increase the length and quality of your sleep. As little as 10 minutes of walking or cycling on a daily basis is enough to reap these benefits when done on a consistent basis.

Better Sleep Hygiene:
7. Stop caffeine at 12 pm

Our bodies are designed to have peak energy after waking up in the morning and should gradually drop throughout the day, ending in sleep at night. A stimulant like caffeine will cause an unnatural spike when consumed in the afternoon and may lead to a crash later in the day. Coffee and other stimulants are best when consumed in the first 30 minutes of waking up – when our bodies should be producing peak cortisol for the day!

Try to limit other substances like alcohol or chocolate to 4 hours before bedtime if possible.

Better Sleep Hygiene:
8. Write down a to-do list

If you find it hard to fall asleep at night because your mind is racing with all of the things you need to finish tomorrow, take a minute to jot all of your thoughts down. Having a place to keep all of these thoughts is helpful because you won’t have to stress or worry about forgetting something – all of those thoughts will be waiting for you in the morning!

Better Sleep Hygiene:
9. Worst case… use a supplement

A supplement is just that – an extra bonus to an already healthy lifestyle. If you are really struggling to fall asleep at night, things like melatonin or CBD oil can help get your body ready for sleep.

Of course, the goal is to be able to fall asleep without these products, but they can be particularly useful in the beginning when you are trying to get your body’s rhythm back on track.


Better Sleep Hygiene:
BONUS

Kick start your relaxation therapy by helping your body relax. FREE PROGRESSIVE MUSCLE RELAXATION HYPNOSIS.


Better Sleep Hygiene and You Want More ZZZZZZZs

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     Your attempt may fail but never fail to make an attempt!

As my friend was passing the elephants, he suddenly stopped, confused by the fact that these huge creatures were being held by only a small rope tied to their front leg. No chains, no cages. It was obvious that the elephants could, at anytime, break away from the ropes they were tied to but for some reason, they did not. My friend saw a trainer nearby and asked why these beautiful, magnificent animals just stood there and made no attempt to get away.

“Well,” he said, “when they are very young and much smaller we use the same size rope to tie them and, at that age, it’s enough to hold them. As they grow up, they are conditioned to believe they cannot break away. They believe the rope can still hold them, so they never try to break free.” My friend was amazed. These animals could at any time break free from their bonds but because they believed they couldn’t, they were stuck right where they were.

Like the elephants, how many of us go through life hanging onto a belief that we cannot do something, simply because we failed at it once before?

How many of us are being held back by old, outdated beliefs that no longer serve us? How many of us have avoided trying something new because of a limiting belief? Worse, how many of us are being held back by someone else’s limiting beliefs?

Whatever you can conceive and believe, you can achieve!
CHOOSE not to accept the false boundaries and limitations created by the past.

CHANGE YOUR MIND AND CHANGE YOUR LIFE!>>>