The dos & don'ts of sleep hygiene
Written by Beverly
According to the NHS, a healthy adult needs approximately 7 to 9 hours of sleep every night. It has been reported, however, that university students receive no more than 6 hours of sleep on average. That’s why I hope to share a set of dos and don’ts to help anyone struggling with maintaining a good and constant sleep schedule.
The Dos
Stick to a schedule
Maintaining a regular routine and schedule plays a big role in improving sleep. It may come as a surprise, but the way your day starts plays a major role in how your night ends.
I make it a point to make my bed immediately after getting up, and wash and brush my teeth within the same 30 minutes. While you don’t necessarily have to follow this specific routine, it is notably just as important to have a consistent wake-time and morning routine, as it is to have a consistent bedtime and night routine.
Regular exercise
Regular exercise can improve sleep over time. While it may take weeks or months for the effects to settle in, the results cannot be ignored. Choose a form of exercise that works best for you – anything from walks, swimming, and yoga.
Exercise causes a drop in temperature which helps reduce the time it takes for your body to fall asleep. Physical activity also helps reduce stress hormones and makes it easier to fall asleep.
It’s important to note that the exercise shouldn’t be too close to your bedtime as the elevated endorphin levels induced may interrupt your sleep. Workout at least 1 or 2 hours before your bedtime.
Build a wind-down routine
As mentioned, building a good routine plays a major role in encouraging sleep. It almsot goes without saying that part of this is a solid wind-down routine.
A wind-down routine is a set of activities you do before bedtime to help relax the mind and body. This is one of the simplest and most effective ways to prep your brain for a night of restful sleep.
Your routine can include anything from turning off the big lights and switching to mood lighting, taking a shower and doing your skincare, or putting on a specific set of clothes strictly for sleeping. All these, when done consistently, signal to your brain that it’s time to switch off.
The Don’ts
Screen lockdown
Research shows that the use of technology such as smartphones, tablets and computers before bed suppresses melatonin production and as a result, delays sleep. As a general rule, it is best to avoid screens an hour before bed. This includes avoiding watching TV while in bed as your brain associates spaces with the activities you do there, and it’s important to train your brain into expecting sleep when in bed, and not an exciting story to watch.
As an alternative, try nontechnical hobbies such as journaling, reading, knitting, or art as they offer cognitive stimulation without the increased melatonin that comes as a result of the blue lights from screens.
Avoid stimulants
It’s also important to avoid stimulants such as caffeine which can take up to 6 hours to exit the body. These stimulants can be commonly found in coffee, tea, energy drinks, and sweets such as chocolates.
As a personal rule, I cease all caffeine intake past 13:00in favour of alternatives like juice and warm water. Warm water, especially, has been reported to have a calming effect on the body, helping transition it into a restful state. That’s why it’s my preferred drink at night, right before bed.
Avoid large meals
Just as it’s advised to avoid stimulants before bed, it's also advised to avoid large meals for at least 3 to 4 hours before bed. This gives your body time to digest food for an easier transition into sleep. It helps to plan your meals around your preferred bedtime.
Can’t sleep? Try these tips
If your mind is still too active right before bed, perhaps worrying or thinking, writing or journaling may provide an outlet to help ease it into sleep. If you need someone to talk to about what’s on your mind, there are plenty of options at UoB – you can explore our Time to Talk? page here.
It’s important not to force yourself to sleep. Rather, it may help to move into a comfortable area and enjoy a calming activity like reading, listening to calming music or a sleep story to ease your mind into a sleepy state and move back to bed when you do feel tired.
If you feel like you’ve tried everything and are still struggling with your sleep, there is more support available: