We all know the value of a good night’s sleep – it leaves us feeling refreshed, alert, and ready to take on the day. But did you know that the quality of our sleep is influenced not only by our bedtime routine, but also by our daytime habits? From the moment we wake up to the time we drift off to sleep, our choices and behaviors impact the quality of our rest, and in turn, our overall wellness.
Sleep hygiene is not just about the environment in which we sleep, but a combination of lifestyle choices, sleeping routines, and habits. By placing an emphasis on achieving better quality sleep, we can see significant improvements in our physical, mental, and emotional health.
How much should I sleep each night?
Recommended sleep amounts vary for different stages of life. While newborns and babies need 14-17 hours, toddlers should average 12-14 hours, and pre-teens should get 12 hours. For adults over the age of 18, the goal is 7-9 hours every night.
If you’re not getting enough sleep, it could show up as these symptoms:
- Sleepy during the day
- Being moody or irritable
- Unable to focus or concentrate
- Increased appetite
- Skin becomes dull; dark circles form under eyes
The average person sleeps less than 7 hours per night.
Why is sleep so important?
Getting enough quality sleep affects your health in many ways. While we’re asleep, our bodies rest and repair themselves from soothing sore muscles, processing data in our brain and building up our immune system. Good sleep also:
- Regulates hormones
- Improves cognitive function
- Aids in weight management
- Reduces risk of diabetes, heart disease and stroke
Getting quality sleep each night also benefits your emotional and mental health. In fact, consistent, quality sleep has been shown to reduce stress, anxiety and depression.
What can I do to get more sleep?
Creating a lifestyle that supports healthy sleep hygiene involves making specific choices throughout the day. It’s not just what we do right before bed. Here are some tips to help prioritize better sleep:
During the day
- Wake up at the same time every morning
- Exercise regularly; move your body every day
- Drink plenty of water; eat nutritious foods
During the afternoon
- Avoid taking naps
- Limit caffeine and sugar intake
- Get exposure to natural light (it helps regulate your circadian rhythm)
During the evening
- Turn off electronics 1 hour before bed
- Avoid nicotine, alcohol and other substances
- Create a ritual that promotes relaxation
Your relaxation ritual can include anything that makes you feel less stressed and ready to fall asleep. This could be reading a book, a warm shower, yoga or stretching, journaling, or listening to soft music.
Remember, your actions and behaviors during the day influence your sleep at night, which further impacts your overall well-being and quality of life. If you find yourself struggling with the amount or quality of your sleep, talk to your healthcare provider. They can help identify potential sleep disorders or recommend lifestyle changes to support your health.