5 Tips to Improve Sleep Hygiene

As we head in to the hectic festive period with the majority of the UK still under lockdown restrictions, many of us may find it challenging to maintain a good sleeping pattern this winter. At Benmore’s Bed Club we’ve compiled a list of tips to help you improve your sleep hygiene, and ultimately feel your best during these challenging times.

1. Reduce Screen Time Before Sleep

It is a well-known fact that using electronic devices before bedtime is bad for your sleep hygiene, but it is not widely understood why. Studies have found that devices can interfere with sleep by suppressing the production of melatonin, therefore making you feel more alert and increasing the time it takes you to fall asleep. This can disrupt the sleep cycle and make it more difficult to achieve the minimum hours of sleep needed to feel alert the next morning.

We recommend switching off electronic devices an hour before bed, and then using relaxation techniques such as reading, writing or taking a bath to help you drift off into a beautiful night’s sleep.

2. Exercise During the Day

Exercise has many benefits for our health including improving mental health and reducing the risk of diseases such as heart disease and cancer. However, its benefits for our sleep hygiene are often understated. Sleep Doctor Michael Breus states that physical activity increases time spent in deep sleep which helps to boost our immune functions, while also increasing sleep duration as our bodies expend more energy and are ready for sleep at the end of the day. Additionally, regular exercise can reduce stress and anxiety levels which are one of the most common causes of sleep problems.

All of these factors are important for our sleep hygiene and we recommend creating a consistent exercise routine to see the best improvements in your sleep quality.

3. Reduce Caffeine Intake

Caffeine is a substance found in plants which has a powerful physiological effect. It is commonly found in coffee, tea, soft drinks, and energy drinks. As it is a natural stimulant, it can temporarily bring feelings of alertness by blocking sleep-inducing chemicals in the brain. This can have negative impacts for our sleep hygiene as it can make it harder to relax and fall asleep in the evenings, therefore preventing us from achieving a good night’s sleep.

While caffeine can decrease our sleep quality, it’s important to note that in moderation its effects on sleep hygiene will be limited (so you can still enjoy your favourite cuppa in the morning)! We recommend limiting consumption to 1-2 cups per day, and avoiding caffeine in the evenings as its effects can take up to 6 hours to wear off.

4. Create The Perfect Bedroom Environment

As many of us will be working remotely during the pandemic, it can become difficult to separate working and relaxing environments, and this can also impact our sleep hygiene. We recommend avoiding working in your bedroom wherever possible in order to help your mind regulate between relaxation and work areas.

Furthermore, there are many improvements you can make to your bedroom this winter to help you boost sleep hygiene and get the best night’s sleep possible. Regulating body temperature can become difficult during the colder months, and this can lead to us waking up cold in the night. We recommend choosing the right mattress and bedding to keep you warm and snug at night.

Many plants are also recognised for their abilities to improve the air quality and regulate CO2 levels in the bedroom, making it easier for you to fall asleep at night. So why not add an aloe vera, snake plant or peace lily to your bedroom this winter?

5. Avoid Heavy Meals Late in The Evening

The Sleep Council recommend eating at regular times during the day to help regulate our internal body clock, as eating a heavy meal before bedtime can make it difficult to fall asleep at night. Additionally, being hungry or thirsty during the night can increase the chances of sleep disruption so a balance is needed with a consistent eating routine.

Large meals make it difficult for the digestive system to relax before bed, and this can disrupt our sleep hygiene. We recommend eating meals well before bed time, and only eating snacks before bed if we’re hungry.

Nuts and fruits high in melatonin and magnesium, such as almonds and bananas, are ideal to eat before bedtime as these nutrients help our muscles to relax and prepare for sleep.