Skip to main content Skip to bottom nav

What is sleep hygiene and how can it help me?

18 Answers
Last Updated: 03/17/2020 at 12:13am
1 Tip to Feel Better
United States
Moderated by

Meredith Seltzer, LPC

Licensed Professional Counselor

The therapeutic relationship can assist you in accomplishing your goals and clarifying your wants and needs. As a skilled counselor and therapist I will help you along the way

Top Rated Answers
Anonymous
December 4th, 2014 11:50pm
Sleep hygiene is a form of self-care. It involves lifestyle choices that foster good sleep. Maintaining a quiet, cool sleeping space, using your bed only for sleep and sex (not for studying or paying the bills or watching TV). Eliminating all use of electronic screens and bright lights an hour before bedtime. Making sure your sleeping space is pitch dark or you use a sleep mask, are all part of evidence-based, best practices for sleep hygiene, and part of the professional recommendations I give to my patients as an occupational therapist. Creasing caffeine intake at least four hours before bedtime and vigorous exercise to 2 hours before bedtime is also a good idea. Additionally, find ways to be calm and relax, avoiding foods or activities that can be stimulating before bedtime. The point of sleep hygiene is not that you follow every best-practice or recommendation to the letter, but that you incorporate these suggestions into your life in a way that is meaningful to you and works with your lifestyle. If after attempting these suggestions you are still having difficulty with sleep, consult a doctor or other sleep professional.
LovelyFreedom
November 7th, 2014 1:47pm
Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness. It can help anyone maximize the hours they spend sleeping, even those whose sleep is affected by insomnia.
Megan45
December 19th, 2014 1:30pm
It can help you by developing a healthy sleep schedule and ensuring a good rest and not feeling grumpy or worn out in the morning. It can help set your body clock so you can get a good sleep to awake ratio.
ZoeAlwaysSmile
January 2nd, 2015 11:37pm
Sleep hygiene refers to recommended behavioral and environmental practices that are intended to promote better quality sleep. It's a very helpful thing for people struggling with insomnia or another sleeping problem.
MarcusAM
November 18th, 2014 2:49am
Sleep hygiene is the habits you have in place before you go to bed at night. If you follow the same sleep habits your body will develop a healthy sleeping habit and you will rest better and wake up more rested!
Anonymous
November 22nd, 2014 5:33am
Sleep hygeine is the practice of good sleep routines such as going to bed at the same time, turning your tv off an hour before sleep, winding down before sleeping etc etc. It can help you by giving you a deeper and more refreshing sleep.
Anonymous
November 23rd, 2014 8:16am
Sleep hygiene are habits and practices that are conducive to sleeping well on a regular basis, they could help you be regulating your sleeping pattern
ChaiChelsea
November 29th, 2014 7:18am
Sleep hygiene means having good sleep habits, such as keeping your sleep (and waking) schedule regular, avoiding caffeine near bedtime, using relaxation techniques, etc. It can help your overall quality of sleep as well as help a bit with any sleep-related issues you may be having. A healthcare professional can provide you with more information suited especially to your sleep needs.
StarLion
December 8th, 2014 9:31am
Sleep hygiene is something that you do consistently to help you sleep better each night. Some good practices include setting a general bedtime to keep you on a regular schedule, wearing clean, comfortable pajamas each night and taking a prescribed sleep aid or something over the counter, such as melatonin or valerian.
CelestialMoons
December 22nd, 2014 4:41am
Sleep hygiene is another term for habits or schedules that are conducive to sleeping better and having daytime energy. Avoiding napping, stimulants, and trying to exercise are just a few things that are part of sleep hygiene. These things are healthy to do, and they can help you sleep better and more regular.
Arkelight
December 27th, 2014 10:37pm
Sleep hygiene is simply applying healthy sleeping habits. Of course there has been a lot of conflict over sleep hygiene and whether or not it works in a general sense. If you wish to take this course of action, you would need to let a professional know about the details of your sleeping habits for them to make recommendations on what to change or adapt.
Anonymous
January 8th, 2015 1:02am
Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness. The most important sleep hygiene measure is to maintain a regular wake and sleep pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive.
Javillegas13
June 30th, 2015 7:10am
The term “sleep hygiene” refers to a series of habits and rituals that can improve your ability to fall asleep and stay asleep. Board certified sleep physicians recommend following a series of common-sense, healthy sleep habits to promote better sleep. These healthy sleep habits are a cornerstone of cognitive behavioral therapy, the most effective long-term treatment for patients with insomnia.
midnightemotional
December 8th, 2015 7:06pm
Habits that if you do they will help you get into good sleep routines. It will help you sleep better.
ladycat946
July 25th, 2016 1:35am
Sleep hygiene consists of taking some habits or behave in a certain way to maximise and optimize your sleeping time (i.e. go to bed at the same time). It can help you to have more energy and be more healthy. Sleeping is a very important process to keep you healthy.
Anonymous
November 5th, 2018 3:15am
Sleep hygiene is all about learning how to take care of yourself to ensure you achieve optimal sleep. There are many obstacles to getting good sleep in terms of what we expose our mind and bodies to. For example, blue light from TV, computers, and smart phones affects the Pineal Gland and disrupts Melatonin production in the brain. We need Melatonin for a good night's sleep. One sleep hygiene strategy would be to wear Blue-Blocking glasses at night. Or turn the lights low and shut off the above named devices. Another sleep hygiene strategy is to align your body to it's natural circadian rhythm by going to bed early when it gets dark and waking up when the sun rises. Another strategy to calm a busy mind is to practice meditation or breathing exercises before bed. This is useful for anyone who finds that disruptive thoughts and emotions keep them awake. These are just a few examples of good sleep hygiene.
DanaMH
August 27th, 2019 7:04am
Sleep hygiene - The rituals, behaviors, and norms you follow around sleep are referred to as sleep hygiene. What’s good sleep hygiene? The most important elements of sleep hygiene require the following from your bedroom: Temperature – neither too hot nor too cold. Darkness – the darker, the better. Quiet – the quieter, the better however some people need a noise buffer since it is to quiet. A comfortable place to lie down and stretch out. Know how much sleep you need and then go to bed the same time every night. Limit screen time before going to bed. Follow a bedtime routine. Following the same set of activities each night, in the 30 to 60 minutes before bed, psychologically trains your brain to recognize it’s time for bed when it’s bedtime. Your bedtime routine should be relaxing. The goal is to wind your mind and body down for sleep. Yours might include the following activities: Turning off all electronics. Taking a warm bath. Aromatherapy. Meditation or visualization. Deep breathing or progressive muscle relaxation. Reading a book by a soft lamp. Limit your daytime naps. Watch what you eat and drink, and when. Get help when you need it. Unfortunately, it is possible that you’ll implement all these tips and follow them dutifully, and still not experience improved sleep. If this is the case, you may have a sleep disorder or another health issue. Keep a sleep diary and talk to your doctor to get help because the diary will help the doctor a lot when talking.
mindfulyou718
March 17th, 2020 12:13am
Sleep hygiene is having a consistent plan every night. Picking the same time to go to sleep and get up creates a schedule that helps improve sleep. It is ideal to shoot for 8 hours but some people need less and some people need more. Before going to sleep it is good to remember to fit in a relaxing activity that doesn't involve a screen, things like breathing, stretching, reading for fun. Anything that makes you feel good and doesn't cause extra stress. The main thing is to not force or set expectations that make you feel stressed, but to maintain consistency.