I don’t know about you, but sleep hygiene is one of those things that I know all about, yet consistently find myself falling out of practice with on a regular basis.

(Sleep hygiene just means the practices we engage in that help the quality of our sleep).

If you are struggling to fall asleep because of a ruminating mind, can’t stay asleep, or wake up feeling exhausted, odds are you could use some changes to your night time routine.

(Side note: sleep disturbances can also be indicative of physical and/or mental health problems, so be sure to talk to your family doctor if you are experiencing ongoing issues).

What to avoid:

Caffeine (coffee, tea, chocolate) should be avoided for several hours before bed, as should alcohol. While alcohol might help you fall asleep, it negatively impacts the quality of your sleep.

Sorry books and TV, but the bed is only for sleep and sex. Our brains are really clever and make strong associations quickly. In other words, if you work or play Candy Crush in bed, your brain now thinks this space is not just for rest and will have a harder time winding down.

On the same note, if you can’t fall asleep within 20 minutes, it’s best to get out of bed and do something relaxing but not activating (i.e. not exercising or using a screen). If you stay in bed, the brain again associates that this is a place where you stay awake instead of a place where you sleep.

No screens or electronics at least 30 minutes before bedtime because of the blue light they emit. (Blue light blocks your development of melatonin, which matters because this hormone prepares your body for sleep). I know this is a tough one, so grab a pair of blue light glasses and/or download an app for your computer or electronic device to help if you really need to look at a screen.

What to integrate:

A pre-bedtime routine. If you sprinted down the street and came to a dead halt, you wouldn’t expect your heart rate to instantly go back to normal. But we do just that at bedtime - rush through our evening or keep our minds busy and then expect our brain and body to rest just because we told it to. Routines can include meditation, light stretching or yoga, reading, essential oils - really whatever calms you.

Consistency! Ideally you’d go to bed and wake up at the same time - even on weekends. However, I’d aim for “good enough” with this one because I think this is sometimes hard to realistically implement into our day to day lives.

The right environment. Your body loves to be cool, in the dark, and comfortable. That can mean purchasing blackout curtains, an eye mask, and/or removing anything that emits light in the bedroom. Invest in some cozy sheets and a blanket that keeps you warm but not hot.

Know and trust your body. I see a lot information on avoiding heavier meals, snacks, physical exercise or naps within hours of bedtime. However, I also anecdotally hear how this doesn’t negatively impact everybody’s sleep. So at the end of the day, pay attention to what works for you.

For a cheat sheet, right click and save or download the image below!