I was struggling with insomnia for years, and at one point, I was only getting two or three hours of sleep per night. I had no idea about sleep hygiene and couldn’t distinguish between a good tip and something that was just a myth. I became obsessed with trying out various sleep hacks, from putting my feet in warm water to trying out different teas. I thought I had tried everything, but nothing seemed to work.
Despite my best efforts, I fell down a rabbit hole of weird sleep hacks. I started to avoid anything that could disrupt my sleep, and I became fixated on my circadian rhythm. I spent hours reading about the best ways to fall asleep quickly and wake up feeling refreshed.
3 Sleep Hygiene Tips That Worked for Me
1. Create a Sleep Schedule and Stick to It
- Use a sleep calculator to determine how much sleep you need
- Go to bed and wake up at the same time every day
- Avoid napping 8 hours before bedtime
I hated this tip at first, but it eventually became a game-changer for me. As a freelance journalist, I was used to working irregular hours, but I wanted to establish a consistent sleep schedule. My husband woke up at 7 am every day for work, and I wanted to follow his lead. I used a sleep calculator to determine my ideal bedtime and woke up at 5 am every day. It wasn’t easy, but it eventually paid off.
The first few days were tough, but I was determined to stick to my new schedule. I would get up at 5 am and start my day, feeling refreshed and alert. I knew that exposure to early morning light could help regulate my circadian rhythm, and I was determined to make it work. It wasn’t easy, but eventually, my body started to adjust, and I began to feel more energized and alert during the day.
2. Follow a Relaxing Bedtime Routine
I originally thought that bedtime routines were only for children, but I was determined to try it out. I started with a simple routine that involved a warm shower, followed by a deep sleep guided meditation. I gradually reduced the length of my routine as I realized it was causing me stress. I ended up with a 30-60 minute routine that helped me unwind and relax before bed.
I was amazed at how effective this routine was. By the third week, I was falling asleep within 10 minutes of getting into bed, and I was waking up feeling refreshed and energized. I realized that my brain was associating the different elements of my routine as a countdown to sleep, and it was helping me to relax and fall asleep more easily.
3. Schedule Worry Time for Early in the Day
I used to worry constantly, and it was affecting my sleep. I was carrying stress and anxiety into the bedroom at night, making it impossible to fall asleep. My CBT-i practitioner introduced me to the concept of worry time, and I was determined to make it work. I set aside 10-30 minutes each day to focus on my worries and stressors, and I realized that it was helping me to clear my mind and relax before bed.
Research shows that stress and anxiety can make it harder to fall asleep and lead to frequent night wakings. Worry time, also known as worry postponement, is a strategy developed by Dr. Thomas Borkovec in 1983. It reduces the triggers for worrying down to just one time a day – and crucially, far away from bedtime.
How Your Bedroom Affects Your Sleep
Sleep hygiene involves more than just the three tips I outlined above. It also includes optimizing your bedroom for sleep. This means making it dark, quiet, and cool in the hour before bed. If your bedroom is too hot, noisy, or bright, you won’t be able to sleep as well as you would in a bedroom set up for sleeping.
Dimming the lights and switching blue-light emitting screens to Night Mode an hour before bed can also help regulate your melatonin levels. Melatonin is the hormone that regulates our sleep-wake cycle, and it rises as it gets dark. Bright lights and blue light can suppress melatonin production, making it harder to fall asleep.
What you sleep on and under also has an impact on your ability to sleep. Choosing the right mattress, breathable bed sheets, and pillow can make all the difference. I recommend doing some research and finding the right combination for your sleep needs and budget.
Getting Professional Help
While these sleep hygiene tips worked for me, they might not work for everyone. If you’re regularly struggling to sleep, I encourage you to speak to a doctor or healthcare professional for personalized advice. There are also many free resources available, including online support groups and sleep clinics.
Don’t be afraid to try out different combinations of these tips and find what works best for you. Sleep hygiene is all about making small changes to your daily routine and habits to improve the quality of your sleep.
Remember, getting your sleep back on track takes time and patience. It’s not a quick fix, but it’s worth the effort.