Sleep hygiene is a catch-all term that refers to the practices and environmental factors that contribute to healthy sleep and help improve your sleep quality.
When we consider the human body, we talk about body hygiene and when we think of body care, we think, for example, about the regularity with which you wash yourself, about brushing your teeth and about (un)pleasant body odors.
With sleep, it is no different. Alone, poor sleep hygiene often leads to poor sleep, sleep debt and health issues. By improving your sleep hygiene, you will enjoy a better night’s sleep.
Do you sleep poorly at night? Do you wake up often or sleep too little? If so, you can address this problem by improving your sleep hygiene. In this blog, we will tell you, among other things, how to sleep better with some simple adjustments.
The impact of sleep rhythm and sleep ritual
Sleep, day in and day out, is activated by your body according to a fairly fixed rhythm at almost fixed times. Only during our babyhood, as adolescents and from middle age onward, our circadian rhythm makes strange leaps. The better you respect this rhythm and live by it, the easier your body can catch sleep.
This comes under the heading: sleep routine or sleep rhythm. A relatively fixed time frame, of waking up and going to your bed, makes all the processes become aligned. Sleep specialists recommend not making too many exceptions to this even during the weekend so as not to disrupt your biological clock. And if you do deviate, know that it is best to catch up on this sleep immediately.
Sleep rituals are also part of sleep hygiene. Your favorite TV series, reading a book, an evening walk with the dog or listening to your favorite music can all be part of your ritual. Rituals offer peace of mind, which is exactly what you need for healthy sleep.
A steady rhythm in the evening can have another benefit, which is to lower your stress levels. And let stress be a huge sleep disruptor.
The influence of nutrition on your sleep
What you eat and drink in the hours before bed also plays an important role. Although not everyone has the same reaction after a late-night nightcap or a strong cup of coffee in the evening, sleep scientists agree that alcohol and caffeine are sleep-disrupting.
A warm cup of tea may feel like sleep-inducing, but tea also contains caffeine. Do you have trouble falling asleep? If you drink a cup of tea every night, it may have a negative impact on your sleep.
The impact of these substances during different sleep stages is enormous. Although alcohol can also be sleep-inducing, it generally causes poorer sleep.
Read more about it in our blog How does food affect your sleep? For example, did you know that a gluten allergy can lead to poor sleep?
The bedroom
Of course, the bedroom plays a big role in your sleep hygiene. There are some things you can change about your bedroom to make sure you sleep better. Your bedroom should best meet the following requirements:
- It is a quiet, peaceful place.
- You can darken the room well.
- The temperature is around 17 degrees.
- The bedroom is clean and well ventilated during the day.
A bedroom that is too cold can become a breeding ground for bacteria and mold because of moisture. Although some people think they sleep better at a cool temperature, this can pose health risks.
Do active people sleep better?
An active life with regular physical exertion in the outdoors and sunlight makes your body tired. Sports, walking and exercise are healthy, including for your sleep. Try not to exercise too intensely right before bedtime because it will greatly increase your energy level and hinder you from easily catching sleep.
What is most important for good sleep?
Good sleep hygiene leads to good sleep. When you find that you have trouble sleeping or sleep poorly in general, the first thing you look at is your sleep hygiene. This will include your sleep rhythm and evening ritual.
What you do, eat or drink before bed can have a big impact on your sleep. If you want to sleep better, it is important to work on your sleep hygiene. The length of your daily sleep pattern makes a big difference to your long-term health.
Conclusion
Good sleep hygiene is the key to healthy sleep. Regularity, habits and a quiet sleep environment may seem boring, but they significantly improve the quality of your sleep.
What is sleep hygiene – Frequently Asked Questions:
Wat valt onder slaaphygiëne?
Sleep hygiene is a catch-all term for a variety of factors that contribute to good sleep. The design and temperature of your bedroom are also important. Good sleep hygiene leads to better sleep.
Wat is een slechte slaaphygiëne?
Poor sleep hygiene can be recognized by, among other things, an irregular sleep rhythm, no set sleep routine, being active right before bed or drinking caffeine or alcohol before bed.
Is te veel slaap goed?
Too little sleep is obviously not healthy, but too much sleep is not good either. It can lead to health problems. The sleep you need averages 7 to 8 hours per night, but it varies from person to person.
