Tossing and turning for hours before falling asleep? Waking up multiple times throughout the night? Feeling exhausted all day, no matter how much sleep you get? 

While sleep disorders could be to blame, the root of your problem may be poor sleep hygiene. 

What is sleep hygiene? 

Elizabeth Steele, Kettering Health sleep center manager, explains sleep hygiene as habits and behaviors that help you sleep. 

“It’s those daily behavioral and environmental factors that promote good quality sleep.” 

The average adult needs seven hours of quality sleep a night. If you consistently get less than this, you may need to improve your sleep hygiene.

Focusing on sleep hygiene might seem excessive, but it’s one of the best things we can do for our health. 

Practicing good sleep hygiene 

Just like personal hygiene contributes to your overall health by preventing illness, sleep hygiene improves your health by helping you get enough quality sleep. 

Daily habits that improve sleep hygiene and promote quality sleep include  

• Avoiding large meals before bed
• Exercising regularly 
• Eating a balanced diet 
• Limiting caffeine, especially after noon 

A bedtime routine also improves the quality of your sleep. Have a list of things you do every night before bed (brushing your teeth, washing your face, and reading) to help your mind transition from daytime to nighttime. 

“As soon as you start at the beginning,” Elizabeth says, “you’re signaling to your mind, ‘We’re winding down.’ Then, by the time you get to bed, you’re a lot more prepared for sleep.” 

Your environment is also essential. Keep your bedroom dark and quiet. If you have trouble falling asleep in complete silence, Elizabeth recommends using a fan or white noise machine instead of falling asleep to a movie or TV show. 

“White noise tends to be a consistent volume and sound on a loop. The issue you get into with TV is the variable sounds.” 

The importance of sleep 

Sleep allows our brains to recharge and reset for the next day, which helps our bodies function properly, contributing to almost every aspect of our health. 

Not getting enough sleep can make you irritable and less alert the next day. Chronic sleep deprivation can lead to health complications such as  

• Heart disease 
• Stroke
• Diabetes 
• Depression

You can gradually improve your sleep hygiene by changing one habit at a time. However, you may need a sleep study if you still have trouble sleeping. 

But for most people, the best way to improve sleep is to make it a priority.  

“Once you’re there,” Elizabeth says, “everything else starts to fall into place.” 

If you have trouble falling asleep, even with good sleep hygiene, a sleep specialist can help.