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Sleep Hygiene

Paying attention to sleep hygiene is one of the most straightforward ways that you can set yourself up for better sleep.

What is Sleep Hygiene?

Sleep hygiene is the behaviours you adopt and the environment you create that promotes better sleep.

Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making you bedroom comfortable and free of disruptions, following a relaxing pre-bad routine, and building healthy habits during the day can all contribute to ideal sleep hygiene.

Every sleeper can tailor their sleep hygiene practices to suit their needs.

The Benefits of Sleep Hygiene

Obtaining healthy sleep is important for both physical and mental health , improving productivity and overall quality of life.

Research has proven that forming good habits is a central part of health. Creating a sustainable routine makes healthy behaviours feel almost automatic, creating an ongoing process of positive reinforcement. On the flip side, bad habits can become engrained event as they cause negative consequences.

Practicing Good Sleep Hygiene

Set your sleep schedule – Have a fixed wake-up time, prioritize sleep, make gradual adjustments and don’t overdo it with naps.

Follow a nightly routine – Keep your routine consistent, budget 30 minutes for winding down, dim your lights, unplug from electronics, test methods of relaxation, don’t toss and turn.

Cultivate healthy habits – Get daylight exposure, be physically active, don’t smoke reduce alcohol, cut down on caffeine in the afternoon and evening, don’t dine late, restrict in-bed activities.

Optimize Your bedroom – Have a comfortable mattress and pillow, use excellent bedding, set a comfortable temperature, block out light, drown out noise, try calming scents.

Source: Sleep Foundation A OneCare Media Company

Learn strategies to calm your mind and ease into sleep!

Join Nikki, a medical student at the University of Ottawa, for a discussion on strategies to help get better sleep.

Check out our poster for 5 great tips to improve your sleep hygiene!

Infographic from the Public Health Agency of Canada on the sleeping habit the statistics relating to the sleep habits of Canadian adults.