Mastering Sleep Hygiene: Simple Tips for a Better Night’s Sleep

Mastering the art of sleep hygiene is your key to a more restful and rejuvenating life. Discover simple but effective tips for transforming your sleep quality. Stick to a consistent sleep schedule to align with your body's rhythms. Create a bedtime routine for relaxation. Craft a sleep-conducive environment by optimizing your bedroom. Limit electronics before bed to enhance your sleep-wake cycle. Manage stress and anxiety, exercise regularly, and maintain a balanced diet to improve your overall sleep hygiene. Say goodbye to restless nights and wake up refreshed, energized, and ready to conquer the day. Explore the full article for more sleep tips.
sleep hygiene

Sleep is one of the most important factors for our overall health and well-being, yet it is often neglected in our busy lives. Studies have shown that more than a third of adults do not get enough sleep regularly, and this can have serious consequences for our physical and mental health. That’s where good sleep hygiene comes in. By adopting simple habits and routines that promote good sleep, you can improve the quality of your sleep and wake up feeling refreshed and energized each day. In this article, we’ll share some easy tips for mastering sleep hygiene and getting the restful night’s sleep you deserve. Whether you struggle with insomnia, have trouble falling asleep, or simply want to improve the quality of your rest, these tips can help you achieve better sleep and enjoy a more restful and rejuvenating life.

Tips for Improving Sleep Hygiene

Stick to a sleep schedule

Establishing a consistent sleep schedule involves going to bed and waking up at the same time every day, which can promote better sleep quality by aligning your body’s natural rhythms with your sleep schedule. This allows your body to become accustomed to falling asleep and waking up at the same times each day, making it easier to fall asleep at night and wake up feeling refreshed in the morning. Studies show that irregular sleep schedules can decrease sleep quality and increase daytime sleepiness. Choose a sleep schedule that promotes the recommended 7 hours of sleep and works for your work schedule. Additionally, avoid napping or sleeping in late to help maintain your sleep routine.

Create a bedtime routine

Creating a bedtime routine involves engaging in relaxing activities before bed to signal to your body that it’s time to wind down and prepare for sleep. This routine can reduce stress and anxiety, promote relaxation, and improve sleep quality. Activities can include brushing your teeth, doing a skincare routine, and reading a book. Consistency is key, so establish a set bedtime routine and stick to it as closely as possible, even on weekends or vacations. By creating a relaxing and consistent bedtime routine, you can improve sleep quality and wake up feeling more refreshed each day.

Make your sleeping environment conducive to sleep

Studies show that your sleep environment can play a big role in the quality of your sleep. To create a sleep-conducive environment, ensure your bedroom is quiet, dark, and cool, around 60-67 degrees Fahrenheit (15-19 degrees Celsius). Invest in comfortable bedding, pillows, and a mattress, and keep your bedroom clutter-free. Avoid using electronics in bed and reserve your bedroom for sleep and intimacy only. By creating a relaxing and distraction-free sleep environment, you can promote better sleep quality and improve your overall health and well-being.

Limit exposure to electronic devices before bed

Limiting exposure to electronics before bed is important for promoting better sleep quality. Studies show that the blue light emitted by devices such as phones and laptops can disrupt the body’s natural sleep-wake cycle and suppress the production of melatonin, a hormone that regulates sleep. Avoid using electronics for at least an hour before bedtime or use blue light-blocking glasses. Turning off notifications and charging your phone outside of the bedroom can also help reduce exposure to electronics before bed. By limiting exposure to electronics before bed, you can improve your sleep quality and overall health.

How Your Daytime Activities Contribute to Your Sleep

Even the things you do during the day can contribute to your sleep hygiene!

Manage Stress, and Anxiety

Monitoring stress is crucial for improving sleep quality. Stress can cause physical and mental tension, making it difficult to fall asleep and stay asleep. Chronic stress can also disrupt the body’s natural sleep-wake cycle, leading to poor sleep quality and insomnia. It’s important to recognize and manage sources of stress through techniques such as mindfulness, meditation, exercise, and relaxation techniques. By reducing stress levels through management techniques, you can promote better sleep quality and overall health.

Get Regular Exercise

Exercise is important for improving sleep hygiene as it can help regulate the body’s natural sleep-wake cycle. Regular exercise can reduce stress levels, promote relaxation, and improve overall physical and mental health, all of which can contribute to better sleep quality. Research shows that regular exercise can decrease the risk of sleep disorders like insomnia. Exercise also helps to tire the body, making it easier to fall asleep at night. It’s important to note that the timing of exercise can affect sleep quality, so it’s best to avoid vigorous exercise close to bedtime. By incorporating regular exercise into your routine, you can improve your sleep hygiene and overall well-being.

Eat a Balanced Diet

Maintaining a balanced diet is important for improving sleep hygiene. Eating a diet that is high in processed foods, sugars, and fats can lead to poor sleep quality, as these foods can disrupt the body’s natural sleep-wake cycle. Conversely, a diet that is rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, can promote better sleep quality. Nutrients such as magnesium, calcium, and tryptophan have been shown to improve sleep quality, so it’s important to incorporate foods that are rich in these nutrients into your diet. Additionally, it’s important to avoid eating large meals close to bedtime, as this can interfere with digestion and disrupt sleep. By eating a balanced diet, you can get a better night’s sleep and improve your overall health.

If you struggle with getting a good night’s sleep, it’s time to take action and prioritize your sleep hygiene. By implementing the tips and strategies outlined in this article, you can improve the quality of your sleep and experience the many benefits that come with a good night’s rest. So, whether you’re looking to boost your energy levels, reduce stress and anxiety, or simply improve your overall health and well-being, start today by incorporating these simple tips into your daily routine. Your body and mind will thank you for it!

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Dr. Michael Tenison

A series of notable accomplishments distinguish Dr. Michael Tenison’s career in medical operations and healthcare management:

  • Successfully led medical operations at a national healthcare provider, focusing on optimizing healthcare delivery and patient outcomes.
  • Oversaw the regional medical practices in key markets like Oregon and Northern California, ensuring consistent, quality medical care and service delivery.
  • Demonstrated exceptional leadership in building and mentoring a large medical provider team, enhancing team performance and patient care standards.
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  • Served as a primary point of contact for regional employer clients and insurance companies, fostering strong relationships and effective communication.
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Dr. Matt Feeley

Dr. Matt Feeley is a renowned figure in military aviation medicine, with a robust background in occupational and environmental medicine from the Johns Hopkins Bloomberg School of Public Health. 

  • Former Naval Flight Surgeon, exemplifying his expertise in aerospace medicine and commitment to military health.
  • Served with distinction at NSA Bahrain and HSM-37, earning the COMPACFLT Flight Surgeon of the Year award for exceptional medical service.
  • Supported U.S. Marines VMFA-323 aboard the USS Nimitz, MACG-38, and VMU-3, demonstrating versatility and leadership in diverse medical environments.
  • Broad interests and significant contributions in global health, corporate medicine, and aerospace medicine, highlighting his multidisciplinary approach.
  • Proven track record as a dynamic leader, well-equipped to face the challenges in a fractional medical directorship role with innovative solutions.

Dr. Glen Cheng

A physician-attorney with a dedication to healthcare innovation, informatics, and digital health.

  • Currently spearheads employee health protection and promotion within the VA Pittsburgh Health Care System.
  • Trained in residency at Harvard, achieving board certification as a physician; also a licensed patent attorney with experience as FDA regulatory counsel.
  • Co-founded Acceleromics, a consulting firm providing clinical and regulatory guidance to digital health startups.

Erin Davis

 Chief Clinical Officer at Work Health Solutions, certified in Adult-Gerontology (AGNP-C) and Athletic Training (ATC).

  • Oversees clinical operations and ensures high clinical standards across the company’s national field staff.
  • Former Manager of Clinic Operations and Occupational Health Nurse Practitioner at Stanford University Occupational Health Center (SUOHC).
  • Specialized in treating occupational injuries and illnesses, and provided medical surveillance and travel medicine consults at Stanford and SLAC National Accelerator Lab.
  • Dedicated to sports and occupational injury treatment and prevention.
  • Assistant Clinical Faculty at UCSF, mentoring students in clinical rotations within the Adult Gerontology and Occupational and Environmental Health Program.
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Dr. Robert Goldsmith

Expert in benefits design and onsite innovation with specialization in the pharmaceutical industry.

  • Previous role as Executive Director for Employee Health at Novartis Services, Inc., leading health services and clinical support.
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  • Former private practice in internal medicine in Stamford, Connecticut, and Medical Director consultant for GTE Corporation.
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  • Holds a medical degree from Albert Einstein College, an MPH from the University of Connecticut, and completed training at Greenwich Hospital and Yale-New Haven Medical Center.
  • Assistant professor in the Department of Medicine at the Vagelos School of Medicine, Columbia University.
  • Serves as a team physician for high school athletes in Stamford.
  • Published works on occupational health risks, primary prevention, and exercise-induced asthma.