With Daylight Saving Time ending and the return of earlier dark evenings, establishing good sleep hygiene can make a big difference in your nightly rest and sleep schedule. Try these seven relaxing activities to wind down and improve your sleep routine as the days get shorter and the nights get longer.
What is Sleep Hygiene?
Sleep hygiene refers to the habits and practices that support good, restful sleep. It involves creating an environment and routine that promote relaxation and help prepare your body and mind for a good night’s rest. Practicing good sleep hygiene can make it easier to fall asleep, improve the quality of your sleep, and leave you feeling more refreshed each morning. Simple adjustments to your evening routine—like turning off screens before bed or meditating—can go a long way in boosting sleep hygiene.
Tips for Improving Your Sleep Hygiene
Dim Your Lights in the Evening
As the day winds down, dimming the lights in your home can signal to your body that it’s time to get ready for sleep. Bright artificial lighting in the evening can suppress melatonin, a hormone that regulates sleep, which makes it harder to feel drowsy.
By gradually reducing light exposure or turning on lamps instead of the overhead light, you’re creating a more natural transition to bedtime.
Turn Off Screens
Bright screens emit blue light that can keep your brain alert, which makes it harder to wind down. Limiting screen time 30-45 minutes before bed can improve your sleep hygiene, helping your mind and body prepare for rest.
Read a Book
Reading from a physical book or e-ink device is a wonderful way to settle down. Pair a low-light setting with a cozy blanket for a restful environment that helps your body relax before bed. Just remember to set limits so you’re not tempted to stay up too late!
Stretch or Meditate
Gentle stretching or meditation can calm both the mind and body before bedtime. A few minutes of slow yoga or mindful breathing helps release tension and signals to your body that it’s time to rest.
Journal Your Thoughts
Journaling at the end of the day is a simple way to reduce mental clutter and improve sleep hygiene. Try jotting down thoughts, a gratitude list, or tomorrow’s goals to wrap up the day. This routine can help reduce stress, clear your mind, and is a generally relaxing practice.
Take a Warm Bath or Shower
A warm bath or shower can be a powerful way to relax at night and support good sleep hygiene. Light your favorite non-toxic candles or hang fresh eucalyptus around your showerhead to create a soothing atmosphere.
Brew Some Herbal Tea
Drinking caffeine-free herbal tea is a classic way for many people to relax in the evening. Popular choices like chamomile, peppermint, and ginger teas can help your mind and body unwind. However, if you tend to get up during the night to use the bathroom, drinking tea before bed might not be the best option for you.
By incorporating one or more of these relaxing habits into your evening this fall and winter, you can encourage healthier sleep hygiene and enjoy restful nights. If you experience sleep troubles, make an appointment with your primary care provider for guidance.
This article is meant for informational purposes only and does not constitute professional medical advice.
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Dec. 17th, 2024