A guide to good sleep hygiene

What we eat and experience during the day — especially in the evening closer to bedtime — has a direct effect on the amount and quality of sleep we get. According to the American Association for Sleep Medicine (AASM), the term “sleep hygiene” refers to the practice of healthy habits that help you fall asleep and stay asleep. Good sleep hygiene doesn’t just help you get quality shut-eye at night — you’ll also be more bright-eyed and productive during the day. 

What’s so great about good sleep? Getting enough, quality sleep helps your body restore itself and lowers your risk of disease. It can help regulate blood pressure, diabetes and hormone levels, too. Other proven benefits to good sleep include reduced stress, improved mood and maintaining a healthy weight.

In general, adults need 7-8 hours of sleep, but a good night’s sleep means something different for everyone. Some people can function just fine off of six hours, while others may need 10 or more hours of sleep to make it through the day. 

If you are experiencing sleep issues, talk to your provider. Minor adjustments in your lifestyle may make a big difference. 

7 Tips for a Good Night’s Sleep

• Eat a healthy diet and stay hydrated.

• Avoid/limit caffeine and alcohol close to bedtime.

• Exercise regularly (any time of day, depending on the person).

• No screen time 30 minutes to an hour before bed.

• Focus on relaxing activities before bed, like reading.

• Establish a consistent bedtime routine, especially for kids.

• Create a pleasant sleep environment (cool, dark and comfortable).

Can’t pinpoint the trigger for your sleep troubles? Download AASM’s two-week sleep journal to track your behaviors and pick up on any possible patterns affecting your sleep: sleepeducation.org.