Quality sleep is the cornerstone of good health. You can exercise regularly, eat a balanced diet, and take the right supplements, but without a good night’s rest, these efforts are largely in vain.
Sleep is not just about feeling refreshed and energized the next day. It also enhances our mood, and reduces stress and anxiety. Additionally, quality sleep lowers the risk of heart disease, diabetes, Alzheimer’s disease, obesity, and many other health conditions.
In short, don’t overlook the importance of sleep quality. If you’re struggling to get the rest you need, we’re here to help you master sleep hygiene, refine your routine, and guide you toward achieving restorative sleep.
Keys to Mastering Sleep Hygiene
Buying a Good Mattress (+ Bedding)
Most of us settle for cheap polyester bedding and a random pillow, and if you’re renting, you often sleep on whatever mattress is provided. When people do buy a mattress, they often head to IKEA and pick one that feels comfortable after just 10 seconds of testing.
Spoiler: Your bedding and mattress combination is probably ruining your sleep.
You need a mattress that suits your body type, sleeping style, and comfort preferences. Invest in a high-quality option, ideally with a 90-day guarantee, and test it thoroughly. If it doesn’t work for you, don’t hesitate to return it and try another. Find the formula that works for you.
When it comes to bedding, invest in quality materials. Polyester can make you feel hot and sticky, so choose a more breathable and comfortable material like cotton. Thread count matters, too—opt for a higher thread count for better comfort and durability.
Relaxing and Unwinding with Yoga/Meditation
Sleep isn’t just about the time spent in bed; the routine you build around it is equally important. Before getting into bed, it’s essential to reach a relaxed state, melting away the stress and worries of the day.
Guided meditation, available through apps or videos on YouTube, can be highly effective. Yoga is also a tried and tested method that helps relax both your mind and body, allowing you to switch off completely before you even get into bed.
Many people skip this step, thinking it takes up too much time. However, just a few minutes of breathing exercises and yoga poses can make a significant difference. Give it a try!
Creating Your Sleep Environment
There are three essential pillars to creating the ideal sleep environment: temperature, darkness, and quiet. Getting these right can instantly improve your sleep quality. If your window faces a busy road, consider sleeping in another room. If this isn’t possible, use earplugs and/or a white noise device to minimize noise disturbances.
You don’t want morning sunlight shining directly in your face before your alarm goes off. Consider investing in good blackout curtains. An eye mask can also be a great supplement or alternative, but make sure to choose a high-quality one—cheap options like those given on economy flights won’t suffice.
Temperature is also crucial; it shouldn’t be too hot or too cold. Good ventilation helps as well, as a stuffy environment can disrupt your sleep. Leave your window or bedroom door slightly ajar to allow a small breeze to circulate as you sleep.
Related » Bedroom Rules: Break Them at Your Own Risk
Finally, none of this will matter if your phone is at full brightness right next to you. Your smartphone should not be your bedtime companion. If possible, leave it in another room. Use your phone as an alarm clock, placing it where you can hear it but not where you can easily reach it to doom scroll.
These variables are highly personal, so it’s up to you to find what works best for you. More on that with our final tip below.
Tracking Your Sleep
We’ve advised you to limit technology use before bed, but in this case, it’s worth it. Our final tip in your goal to master sleep hygiene is to track your sleep using a device. A Fitbit or similar app can monitor your nightly sleep patterns. While they may not be 100% accurate, they provide trends and an overall idea of how well you’re sleeping.
Use this data to fine-tune your routine. For example, does adjusting your thermostat to a certain temperature improve your overall sleep quality? Being too hot or too cold can significantly affect your rest.
The key is to find what works for you. Sleep is a very individual experience, and what works for one person may not work for another. Once you discover your ‘magic formula,’ try to stick to it as closely as possible.
Also read » 10 Techniques to Help You Relax Before Going to Bed
Summing Up
Mastering sleep hygiene requires one to create the ideal sleep environment, which involves focusing on three key factors: temperature, darkness, and quiet. Invest in high-quality blackout curtains and breathable bedding, and ensure proper ventilation. Limit technology use before bed, but consider using sleep-tracking devices to monitor and improve your sleep patterns. Fine-tune your sleep routine to find what works best for you, as sleep needs are highly individual. Once you find your optimal conditions, stick to them for the best rest.
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