Improving Your Sleep Hygiene

Sleep can set the tone for our days, so making sure that we get enough of it, and good quality of sleep, is important. Sleep impacts our energy, but it can also impact our memory, concentration, and impact our mental health. If you have some issues with getting to sleep, or are looking to improve it, incorporating some of the tips below might help.

The 3-2-1 Rule

The building block for a good sleep routine starts way before we consider getting into bed. To help with the winding down process prior to sleep, consider following the 3-2-1 rule prior to going to bed. 

3 hours before bed: Get your last big meal of the day in, this time allows for your body to process the energy from the meal you have. 

2 hours before bed: Wrap up all work, exercise, and other mentally exhausting things. This will allow us to have enough time to slow down after work, and can help create an environment that is distraction free before bed. 

1 hour before bed: Limit screen time as much as possible. Utilize your cell phone’s “Bedtime” or “Screen Time” settings to help with this transition. The artificial light from electronic devices can trick our brains into thinking it's a different time of day, so limiting such exposure can help our internal clock.  Additionally, this can be a good time to incorporate parts of your evening routine, whether that is reading, journaling, or hygiene. 

Caffeine

While caffeine can be a helpful pick me up in the morning, it can also have an effect on sleep as well. When at work or school, we may use caffeine to help us through the midday energy slump, but keep in mind the time you grab the next cup of coffee. Caffeine sits in our system longer than we may think, so try to avoid drinking caffeinated beverages around 10 or so hours prior to bed. When combatting the midday low, staying hydrated with water or choosing a decaffeinated option can be helpful. 

Naps

Naps can play a big role in helping feel reenergized during the day, and can play a useful role in our sleeping hygiene. Whether we use that time to catch up on lost sleep, or to recharge in the middle of the day, there are few things to keep in mind so our nighttime sleep is not affected. Take naps occasionally. Regular naps can disrupt our ability to get the proper amount of sleep at night, so limiting the amount and duration of naps can keep our natural sleeping cycle intact. If you nap, keep the length around an hour, and get them in more than 7 hours or so before bed, around 3pm. 

With a good night's rest being so important to our ability to function the next day, it’s helpful to create an environment where we can get the best sleep possible. All of our sleep needs are unique, and these tips can provide guidance on how to make them work for you.