Sleep Hygiene

Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Paying attention to your sleep hygiene is one of the most straightforward ways you can set yourself up for a better sleep.

Cultivating Healthy Daily Habits

Get Daylight Exposure
- Light, especially sunlight, is one of the key drivers of circadian rhythms that encourage good sleep quality.
Be Physically Active
- Regular exercise can make it easier to fall asleep at night.
Don't Smoke
- Nicotine stimulates the body in ways that disrupt sleep
Cut down on caffeine/energy drinks in the afternoon and evening
- Stimulants can keep you wired even when you want to rest. Be aware if you are consuming lots of caffeine to try and make up for lack of sleep.
Don’t Dine Late
- Eating dinner late, especially if it's big. Heavy, spicy meal can mean you're still digesting when it's time for bed. In general, any food or snacks before bed should be on the lighter side.

Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep you need.

Fixed Wake Up Times
- Whether a weekday or weekend try to wake up at the same time since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep.
Prioritize Sleep
- It might be tempting to skip sleep to study or socialize but it’s vital to treat sleep as a priority.
Make Gradual Adjustments
- If you want to shift sleep times, don't try to do it all at once. Instead make small adjustments of up to an hour so that you can gradually settle into a new sleep schedule./
- Don't Overdo NapsNaps can be a handy way to regain energy during the day but they can throw off sleep at night. Try to keep naps short and limited to early afternoon.

Set Your Sleep Schedule/Routine

Have a Comfortable Mattress and Pillow
- Your sleeping surface is critical to comfort and pain free sleep
Set a Cool Yet Comfortable Temperature
- Tune your bedroom temperature to suit your preferences, but err on the cooler side
Block Out Light
- Use heavy curtains or an eye mask to prevent light from interrupting your sleep.
Drown Out Noise
- Ear plugs can stop noise from keeping you awake, and if you don't find them comfortable, you can try a white noise machine or fan to drown out bothersome sounds
Try Calming Scents
- Light smells, such as lavender, may induce a calmer state of mind and help cultivate a positive space for sleep.

Optimize Your Bedroom Environment

Blue light is part of the visible light spectrum. We get most of our exposure to blue light from the sun, but this wavelength of light is also emitted by LED and fluorescent light as well as electronic devices. Blue light affects the body by elevating our body temperature, increasing our heart rate, and suppressing the body's release of melatonin which is a hormone that makes us feel sleepy. During the day this is a good thing and helps keep us alert. Blue light at night though can affect our sleep as our brains are tricked into thinking it’s still daytime making us more alert instead of tired.

How Blue Light Affects the Body at Night

Wear speciality blue-light-blocking glasses before bed.
Set an alarm to turn off electronic devices 2-3 hours before bedtime.
If you like to read in bed, try getting a lamp that doesn’t emit blue light. Red or orange lamps work well as well as salt lamps.
Try to dim the brightness on your electronic devices or set a “night mode” that reduces the emission of blue light.

How to Reduce Blue Light Exposure in the Evening