12 Rules for Healthy Sleep Hygiene

Sleep is a crucial factor for our physical and mental well-being. However, many have problems falling asleep, staying asleep, or feeling really refreshed in the morning. If you toss and turn at night, you might have a problem with sleep hygiene. What sleep hygiene is and what small changes in everyday life can ensure better sleep.

What is sleep hygiene?

Sleep hygiene refers to healthy habits and behaviors that ensure restful sleep. A consistent sleep routine and creating an appropriate sleep environment are as important as avoiding and managing stress and racing thoughts, as well as handling stimulants like caffeine.

12 rules for healthy sleep hygiene

1. Introduce a personal bedtime ritual

It makes sense to regularly perform pleasant activities about 30 to 60 minutes before going to bed – for example, taking a walk, listening to music or an audiobook, taking a warm shower, or doing some yoga exercises. Over time, a connection will be created between the chosen activities and falling asleep. Physically or mentally demanding activities should be avoided in the time before going to bed.

2. Set up the bedroom

A pleasant sleep environment promotes restful sleep. Important factors for this are:

• Temperature: The ideal bedroom temperature is between 16 and 18 degrees.
• Darkness: Curtains or a sleep mask make it easier to fall asleep
• Silence: Disturbing noises should be avoided
• Comfortable mattress and pillow: Absolutely essential for a restful and good sleep

3. Use the bed only for sleeping

Those who don't have sleep disorders spend most of their time in bed sleeping. As a result, sleep and bed (subconsciously) are so closely linked that the bed takes on a signaling character for sleep and can be described as a triggering stimulus for sleeping.

When the bed is also used for reading or watching TV, it can be difficult to develop a clear association between bed and sleep. Sleep-disturbed people often engage in activities like those mentioned above, or others like worrying, working, eating, and planning the next day while in bed.

It happens that these activities are only carried out because the affected cannot sleep – over time, however, the signaling character is created precisely for these activities, and the bed triggers a stimulus for wakefulness instead of sleeping.

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4. Only go to bed when you are tired

To ensure the connection between bed and sleep is successful, it is important to only go to bed when you are truly tired. If you are not tired or wake up at night and have trouble falling asleep again, it's best to get up and only go back to bed when sleepiness (re)occurs.

5. Daytime Sleep

Napping during the day can make it harder to fall asleep in the evening. Therefore, do not sleep during the day and do not take a nap. This increases evening fatigue and sleep pressure.

6. Turn off electronic devices before bedtime

Electronic devices like smartphones emit blue light, which can lower melatonin levels in the body and act like sunlight, making us feel more awake. Melatonin regulates the sleep-wake cycle.

When the level of melatonin in the body is lowered, it becomes harder to fall asleep. Even if one is often unaware of it: Having the phone next to the bed can lead to disturbed sleep. Notifications, vibrations, and a flashing display – all of these are enough to interrupt sleep.

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7. Caffeine, nicotine, alcohol, and appetite suppressants

Caffeine stimulates the central nervous system and leads to lighter sleep and sleep interruptions. The effect of caffeine can last 3-7 hours after drinking, so avoid caffeine – in the form of coffee, cola, cocoa, black, and green tea – in the late afternoon or evening.

Nicotine and appetite suppressants also stimulate the central nervous system, smoking should at least be reduced from 7 PM, and appetite suppressants should generally not be taken. Even if alcohol can slightly accelerate falling asleep, it should never be used as a form of sleep aid. Alcohol makes sleep more superficial and more frequently interrupted by waking phases.

8. A consistent “sleep schedule”

Try to go to sleep and wake up at about the same time every day (even on weekends). This has a positive effect on the sleep cycle and the internal clock. Keeping a regular schedule also helps reduce daytime sleepiness.

9. Sport

Regular physical activity has a positive effect on sleep and increases the proportion of deep sleep. However, the timing of the exercise is crucial. While a visit to the gym in the afternoon is particularly beneficial in terms of sleep quality, physical exertion late at night - before going to bed or after 8 p.m. - leads to sleep problems. Sport increases energy levels and body temperature, making it more difficult to fall asleep.

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10. Nutrition

A heavy meal and raw food before going to bed can affect sleep quality and cause symptoms such as heartburn that keep you awake. The increased stomach and intestinal activity makes sleep more restless. Bread and cereal - which are rich in carbohydrates - can, however, make it easier to fall asleep in small quantities, just like a glass of milk.

11. Stress

Thinking about things to do or worrying in bed keeps you awake at night. It is advisable to write a to-do list before going to bed instead of just going through the tasks in your head. It can also be helpful to write down worries. In addition, there is research showing that a weighted blanket can help with anxiety, stress, and sleep disorders in terms of deep pressure stimulation.

12. Light

Being exposed to natural light helps regulate the circadian rhythm. Experts therefore recommend exposing yourself to sunlight in the morning and during the day. After sunset, light should be reduced. Useful are light bulbs with a warm light spectrum in the rooms you use before going to bed, turning off unnecessary light sources in the evening, dimming the lights before going to bed, and activating the night mode of electronic devices to reduce blue light.

Sleep hygiene is about creating healthy sleeping habits. Not only what we do at night but also what we do during the day and with our habits and behavior affects our sleep quality. Sleep, especially the required amount of sleep, however, remains individual.

Introducing new rituals and getting used to them takes time and patience. Especially getting up again when you can't sleep often requires an effort and can initially lead to exhaustion the next morning, but over time it will lead to better sleeping habits.

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