Expert Tips for Improving Your Sleep Hygiene

Sleeping for 7 to 8 hours every day is recommended to maintain your physical and mental health and increase energy levels during the day. Your sleep quality determines your productivity levels throughout the day and the number of tasks you manage to achieve. The inability to sleep can make you lethargic and unproductive all day.

Some signs of poor sleeping patterns and hygiene include periods of daytime sleepiness, urge to sleep at odd hours, disturbed sleep, waking up every few hours, or insomnia. Consider the following tips to improve your sleep hygiene and improve your routine.

Set a Schedule

Sleep and wake up at a designated time as it will eventually turn into a habit. Sleep and wake up at the same time throughout the week. Do not hesitate to wake up early on weekdays as well. Make sure that your sleeping schedule consists of 7 to 8 hours of consistent sleep. If possible, try to sleep and wake up early. By making it a habit, your body’s internal clock will be habituated to your new routine, which will eventually improve your sleep hygiene. This will also ward off your issue of daytime sleepiness and enhance your productivity levels. In the beginning, you may find it difficult to sleep on time. However, with time, you will get used to it.

Consider Aromatherapy

Essential oils possess the power to reduce stress and induce better sleep. It is known that your brain is wired to associate with a particular scent or fragrance, which eventually induces sleep. The olfactory nerve receptors in your nose are directly linked with your brain and provide relatable sensory data. This, in turn, helps you sleep soundly. Invest in a diffuser and sleep-inducing essential oils such as lavender and chamomile. You can also apply it topically behind your ears and on your wrists before going to bed. Another way to use essential oils is by adding a few drops in your bath.

Change your Bedding

New and fresh bedding can do wonders in improving your sleep quality. It is not only hygienic but will also compel you to sleep. The bedding experts at recommend using bedsheets with your favorite print to trigger positive emotions. In turn, this will help you sleep better. More importantly, the type of mattress you use determines your sleep quality. A cheap or poorly designed mattress can cause backache and neck pain. Even though a high-quality mattress can be expensive, it lasts at least 10 to 15 years, making the investment worthwhile.

Get a Comfortable Pillow

Do not underestimate the power of a comfortable and fluffy pillow. When sleeping, your head must be positioned in a comfortable position to avoid neck, head, and upper back strain. Certain pillows are designed to optimize your sleeping pattern and treat joint pain. There are four main types of pillows that are popular today, which are feather, cotton, microfiber, and memory foam. While cotton pillows are the cheapest, they aren’t ideal for improving sleep quality. Feather pillows do provide a comfortable night’s sleep but can be very expensive. While memory foam pillows are vanishing with time, your best bet is a microfiber pillow, which combines the best qualities of other pillows.

Try Meditation

Meditating before bedtime can reduce stress levels and combat anxiety, thereby improving your sleep hygiene. Dim the lights and make your room cozy. Light incense sticks or turn your diffuser on. Sit in a cross-legged position on your bed and place your hands over your knees. Close your eyes and take a deep breath.

While focusing on your breath, count to three, and dodge incoming thoughts. Exhale and repeat. Do this for 10 to 15 minutes every day before going to bed. Play calming or sleep-inducing music to make it more effective. Finish with light stretching and read your favorite book to sleep instantly.

Put Gadgets Away

It is believed that putting away your mobile phone, laptop, tablet, or any other device two hours prior to bedtime can improve sleep quality. The blue light emitted from such electronic devices can hinder your sleep due to the reduction in melatonin levels, which reduces its quality. At times, extreme use can lead to headaches and eye strain in the morning. This is because the blue light keeps your brain alert, which makes it difficult for you to sleep.

Maintaining a proper sleep schedule can alleviate a lot of physical and mental health issues and keep you stress-free. If you face difficulty sleeping, try these tips as failing to address this issue can result in insomnia and sleeplessness. This, in turn, can alleviate related health conditions.

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