Sleep Hygiene
What is it?
Sleep hygiene is the upkeep of healthy sleeping habits that help improve the quality and duration of sleep. Good sleep hygiene combats poor sleep habits and seeks to implement ones that promote relaxation and deep sleep.
How does it help?
Poor sleep can increase the risk of some mental illnesses
This study demonstrated how sleep deprivation can lead to increased stress and anxiety levels.
This study showed how getting proper sleep helps the mind process emotions and memories thereby improving mental and emotional health
“Sleep is the golden chain that ties health and our bodies together.”
- Thomas Dekker
How to Create a Healthy Sleep Environment
Keep things cool. The ideal temperature for sleep is around 70 degrees.
Keep things dark. Use black out curtains or a sleep mask.
Keep things quiet. If needed, use ear plugs, white noise, or a fan.
What Helps Create a Good Relationship with Sleep
Create a bedtime routine that brings you joy. That could mean practicing skincare, doing some light stretching, reading a book, or listening to music.
Try to go to bed and wake up at the same time each day
Use blue light blocking glasses or avoid electronics an hour or two prior to going to sleep
Avoid caffeine or other stimulants in the afternoon and evening
Free Apps that Promote a Healthy Sleep Routine
The largest free library of meditations and music tracks available. Discover hundreds of meditations, talks and courses on getting a better night’s sleep.
With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime. Scientific research shows mindfulness can help manage stress-related physical conditions, reduce anxiety and depression, and help improve overall physical health and well-being.
Provides a variety of background sounds that help to mask annoying noises in order to promote a healthy sleep cycle
This app offers meditation, bedtime stories, or soothing sounds to help put you to sleep.