Many of us suffer from the inability to sleep at night, and there are many reasons why. From death scrolling before bed, to mind clutter, noise pollution, and a lack of overall sleep discipline, having a restful sleep has become a challenge many of us are facing. According to data from the Sleep Foundation, over two-thirds of roughly 160,000 respondents have experienced poor sleep for periods spanning from months to years. I know that, for me, insomnia has always been a significant part of my life, starting as early as my teenage years and continuing into adulthood.
But one thing I never considered was my sleep hygiene and the discipline to create an environment conducive to healthy sleeping habits. This can be as simple as putting your smartphone in another room when you sleep at night; being strict about your sleeping times, clearing your environment of all distractions, and even wearing an eye mask. There have been many tips and tricks I have found that have worked for me over years of fighting with an active brain that has trouble switching off at night. Here are my top 5 tried and tested sleep hygiene tips:
1. Create a relaxing environment to facilitate better sleep
Believe it or not, your environment affects the quality of your rest. Think about it, a messy room, blue light exposure, noise and even uncomfortable bedding can disrupt an otherwise quiet night. For instance, in the summer when we are exposed to brighter days for longer, daylight may interupt your ability to have a deep sleep. Blackout curtains have been the best option to facilitate a deeper sleep for me all year around.
2. Wear Ear plugs
This recommendation is probably not for everyone, but for light sleepers like me, ear plugs have been a life saver for blocking out noise pollution. I live in a very quiet area, but even white noise in the background can be enough to disturb me from an otherwise deep sleep. Once I started using ear plugs, I stopped waking up randomly in the night.
3. Wear an Eye Mask
Controversial for some but blackout masks have allowed me to sleep anywhere. On a plane, in transit, when I am away or in my own home. For those who travel often, eye masks are a lifesaver. They allow you to sleep deeply without the distraction of light pollution. For my active brain, it allows me to drown out the chaos of what is happening around me and has me asleep in minutes.
4. Create a Relaxing Nighttime routine
Developing a relaxing nighttime routine helps you wind down for the day. This is something I never considered as a priority before, but now, I can’t settle without it. My routine consists of a nice, calming aromatherapy shower with aromatherapy shower gels. I use a brand called The Retreat, which are mixed with essential oils and offers the best fragrance combinations such as geranium, rose and juniper. I then follow a shower with a skincare routine and a nice book before sleeping.
5. Go to bed as early as possible
Going to bed early can significantly improve your sleep routine—the earlier you get into bed, the better. Exactly how much sleep you need, or what time you should go to bed, is something you’ll need to discover for yourself. Personally, I find that getting more than eight hours of sleep is essential for me to function well throughout the day. Going to bed earlier also gives me more time to unwind and follow my nighttime routine. I usually start getting ready for bed around 7 p.m. and aim to be asleep by 9 p.m., which allows me to start my day around 5 a.m.
Your sleep routine plays a crucial role in the quality of your sleep, so what you do before bed truly matters. I believe in finding what works best for you, so try one of these tips and see if it makes a difference.
