9 Tips For Better Sleep Hygiene

By Emily Alvarez

Photo by Flickr user Justine

Sleep is as important to our health as breathing, eating or drinking. It helps our body repair itself and our brains to associate our memories and process information. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems like anxiety and depression. Also, if you're sleep deprived and tired, your brain has a harder time absorbing new information.

Besides, you're not "you" when you don't get enough sleep. And no one likes a grumpy and cranky person.

Getting good sleep is important to maintaining health. Sleep hygiene is the practices and habits people use to help them sleep well on a regular basis.


Here are 9 things you can do to promote good sleep:

1. Go to bed at the same time and wake up at the same time (+/- 20 minutes). Having a consistent schedule will keep your body regulated.

2. Exercise regularly. Exercise promotes continuous sleep, but don't exercise less than three hours before bedtime.

3. Have a quiet, comfortable bedroom. Set your thermostat to a comfortable temperature. Turn off the TV and any other inessential noises. If your pets bug you during the night, leave them outside the bedroom. Keep your bedroom dark. Have a comfortable mattress.

4. Have a comfortable pre-bedtime routine. Take a warm bath or shower. Make time to meditate or just have quiet time.

5. Try to avoid naps. Every person needs a certain amount of sleep per 24-hour period. Naps take away the time you need the next night, which can in turn cause difficulty falling asleep or insomnia.

6. Don't read or watch TV in bed. The bed is reserved for two things: sleep and sex. Doing anything in bed other than those will make your brain associate your bed with wakefulness.

7. Avoid stimulants like coffee, nicotine, or alcohol. These things can disrupt your body's rhythm and disrupt your sleep.

8. Don't stay awake for more than 5-10 minutes. Only go to bed when you are actually tired. Get out of bed if you're unable to fall asleep.

9. Don't eat too much before going to bed. Food can be disruptive right before sleep. But don't go to bed hungry, either. If you're hungry, eat a light, healthy snack.


As you can see, there are plenty of things you can do to get a good night's sleep. Not only will your body thank you, but your brain will too.

For more information and tips on sleep hygiene, read this handout.

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Mrs. Alvarez graduated from San Jose State University with a degree in Public Relations and is now leading communication efforts at the Carson J Spencer Foundation. She coordinates all social media initiatives for this Denver-based nonprofit known for innovation in suicide prevention. In addition, she facilitates the outreach efforts to local and national media by creating and distributing press releases, blogs, and youtube videos. She has a passion for the mental health movement because her family has a history of mental health issues, and she had a  friend die by suicide when in high school. In 2009, she earned the highest award -- The Gold Award -- from the Girl Scouts and was in an honors fraternity in college.