One of the ongoing trends in the fitness and wellness world continues to be the importance of recovery and sleep. In fact, sleep now has a new catchy phrase-“Sleep Hygiene”. So What is Sleep hygiene and how can you improve yours? Disclaimer: I received a BeadGear pillow to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro
What’s “sleep hygiene” and how can you improve yours?
Sleep hygiene is “a variety of practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness” (source). Your nightly rituals and bedtime habits make up your sleep hygiene. Of course we all vary a bit in our sleeping preferences and comforts however, there are a few areas that contribute to the quality of sleep we receive.
Figure out how much sleep you need
Most healthy adults need between 7 and 7 1/2 hours of sleep a night to feel rested and alert throughout the day. Aim to get the same amount of sleep every night of the week including weekends.
Sleeping in is not your friend
Sleeping in on weekends or trying to make up for lost sleep doesn’t really work and won’t help you in the long run.
Set the stage for sleep
Optimal sleep temps are said to be in the mid 60’s. Aim to make your bedroom a quiet, inviting place to relax and recover. Darker rooms are more conducive to sleep. If needed invest in ear plugs, eye shades or white noise apps. (A few of my faves).
Ditch the screens
Computer and phone screens emit blue lights that stimulate your brain and may lead to sleep difficulties. Having your phone within arms reach of your bed can make it very tempting not to check those messages one more time before bed. It is recommended to turn off all screens for at least 30 min before bed.
Invest in your sleep accessories
Investing in comfortable bedding, blankets and pillows is well worth the price if they contribute to better quality sleep. I am kind of a “princess and the pea” type when it comes to sleeping and I am very particular about my blankets, pajamas and especially my pillows.
I was given a BeadGear performance pillow in exchange for a review. After I answered a few questions about my sleep style (side sleeper), I was sent the “Balance 2.0” pillow. I was immediately impressed with the construction and high quality of my pillow. BedGear uses Dri-Tech fabric to wick away moisture. The ventilated side panels allow for extra air flow.
Of course, I had my old pillow on stand by just in case I needed to switch out in the middle of the night. No need, because I love it! My neck and back have been feeling great. The only problem we seem to have over here is that my hubs keeps trying to steal my pillow! I should let him know that he can get his own BeadGear pillow for 15% off (BIBRAVE15). Find out which pillow is best for you right here.
Tell me: Do you think about your sleep hygiene? What tips have helped you get a better night’s sleep?
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I’m intrigued! I love to sleep, probably because I don’t sleep well at all anymore. Nice review and I’ll have to look into this pillow!
I go through phases of not sleeping well the past few years. I am really trying to go to bed and wake up at the same time and it’s helping a lot. I also stopped taking melatonin-but that’s another post 🙂
I read somewhere that you really aren’t able to catch up on sleep so it’s not healthy to constantly run on little sleep. Ditching a screen is something I need to work on for better sleep.
No you are not able to catch up on sleep and apparently it just confuses your body.
Great tips!! I’m all about getting a healthy night sleep! I need my sleep and I get about 8 hours every night! I also go to bed before everyone I know lol I’ll have to check out these pillows! Thanks for sharing!
Our kids make fun of us for going to bed before them now!
I’ve been a horrible sleeper for years. I can fall asleep easily but have a hard time staying asleep. I’ve been trying to limit my screen time before bed and that had made a difference so far.
I feel for you-it’s really frustrating when you don’t sleep well
My sleep hygiene is probably bad because I’m probably not getting enough sleep. I need to make a disciplined effort in the next few weeks to get to bed early (which is 10p.m. for me) so I don’t crash & burn at my marathon…
yes it’s so important to get enough sleep when you are training so hard. You get up so early too!
I need to check out this pillow! Looks uber comfortable
I am really loving it so far
How ironic I was just talking about the importance of sleep and recovery today! I personally meditate, read rather than be on electronics and have added in Melatonin. You have given some great tips!
Thanks! I like to read before bed as well. I fall asleep when I try meditating lol
I get horrible sleep. Sometimes, I can’t fall asleep. Sometimes, my cats wake me up in the middle of the night and I can’t fall back asleep. It really is a very big problem in my life. Paul and I don’t even sleep in the same bedroom (he snores and breaths loud), so I get the whole bed to myself, I get to control the covers, and don’t have to worry about someone else waking me up…. but the kitties wake me up. 🙁
There is really no way to fix this problem. If I shut the bedroom door, they would scratch it. We live in a one story ranch and there are no other rooms to lock them in except from the bathroom… which is right across from my bedroom and they would just scream all night.
They wake me up because they are hungry. They are the fattest cats but they are allllllways hungry. So I guess the only think I could do is just leave food out for them all night but I fear they would eat themselves to death.
I love to sleep. 8-9 hours is perfect for me. If I could sleep from 8:30-5:00 every night, it would be so perfect!
Oh my that’s a lot of sleep issues! I wish I had some ideas for you about the cats. I sleep w ear plugs and an eye mask. My husband uses a C pap machine for his snoring so that helps too. Maybe you should get a sleep study eval ?
I’m a huge pillow snob. It takes me YEARS to find one I like so then when I finally do find it, I can’t switch it for anything. I don’t even know what brand of pillow I’m using these days but I know it’s a cheapie. Lol!!
I’m crazy about finding the right pillow too!
I have not heard of sleep hygiene but I agree the environment does play a role in a good night’s sleep. But then I usually fall asleep pretty easily so I have no room to talk..haha
You are very lucky!
Good sheets and a heavy blanket make all the difference for me! Great tips Deborah.
Yes they sure do!
Cool temperatures are super important for me to get good sleep. I have at least one fan running in the bedroom year round…I think the white noise helps too.
Cool temps are key indeed!
Love these tips. Getting a good night sleep is so important. I’m so grumpy when I don’t sleep well. I tested no screen before bedtime tip and it really works. Also good bed and pillows are important, I agree. I have my recently changed and now I sleep like a baby.
The no screen time helps a ton!
Great tips! I’m definitely the outlier that likes around 9 hours to feel fully rested, haha. I would be a cranky mess on 7! 😉
Oh nine hours sounds amazing if you can get it!
I know that I get way too little sleep – 4 hours 39 minutes on Sunday night (but it’s usually at least 5-6 hours… Running at 5 AM two days a week and seeing clients starting at 5:45 two days a week only leaves one weekday to “sleep in” and I have to leave the house at 7 on that day. My problem is getting to bed at a decent time at night and not staying up reading AND I know it’s my own fault. 😉
oh wow! How do you function so well?