7 Ways to Improve Your Sleep Hygiene

Sleep issues show up in many different ways. For some, it's difficulty falling asleep. For others, its waking throughout the night, tossing and turning, or even nightmares and night sweats that lead to unsatisfying sleep.⁣ There are many potential causes of sleep issues, from stress to medication side effects to hormone dysregulation. While I always aim to address the root cause, I first recommend starting with these sleep hygiene tips to help improve sleep quality.

Reduce blue light from electronics in the evenings

Consider blue light glasses or an app/settings change on your devices

Eliminate technology at least 1 hour before bed

Tech is stimulating, even if you're doing something 'relaxing'

Keep a fixed sleep and wake time

Even on the weekends. This supports a healthy circadian rhythm

Avoid alcohol at least 4 hours before bed

Though you may fall asleep easier with it, studies show it worsens sleep quality 

Use bed only for sleep, not TV or working

This will help your brain associate this space with rest, not stimulation

Improve sleeping environment: light, temperature, noise, clutter, pillows etc.

Create an environment that's as comfortable as possible

Avoid caffeine in the afternoon

Some people are more sensitive to caffeine than they realize

Consistency is key when changing habits. If you've implemented these hygiene tips for at least 1 month and still struggle with sleep, it's time to take a deep dive into your health. Schedule below!