Sleep hygiene secrets: your key to quality sleep

Sleep hygiene is the art of getting healthy sleep. The term can refer to any habits and practices that help you sleep well and feel alert during the day. That means creating a relaxing sleep environment, and setting up a sleep routine that supports your natural circadian rhythm. Having good sleep hygiene makes it much easier to fall asleep, stay asleep, and wake up feeling rested.

Humans are creatures of habit. Our days run to a clock, and the more regular this clock can be, the smoother each part of the day will go. That’s why setting up a consistent sleep schedule is one of the most important parts of good sleep hygiene. Going to bed and waking up at the same time every day reinforces your circadian rhythm, which helps determine your sleep-wake cycle. This makes it easier to fall asleep and wake up naturally. According to research from Harvard Medical School, consistent sleep routines can improve sleep quality and reduce the risk of chronic health issues.

Good sleep is about the right place as well as the right time. Your sleep environment should be comfy and free from distractions. Noise, light, and temperature levels can affect the quality of your sleep. Make sure the room is dark and cool, and if you’re bothered by background noise, try using a white noise machine to block it out. Avoid using blue light-emitting electronic devices close to bedtime, as this can disrupt your sleep by upsetting your circadian rhythm. Studies show that exposure to blue light before bedtime can suppress melatonin production by 85%, making it harder to fall asleep.

The right sound can help get you ready for sleep. Listening to calming sounds helps create an inviting bedtime atmosphere and shut out unwanted distractions. If you’re looking for the right nighttime soundscape, try Endel. Using knowledge of scientific principles like the circadian rhythm, Endel collaborated with top sleep experts to create personalized soundscapes specially designed to help you sleep. From pre-bedtime wind down to gentle rise and shine, Endel has the right sound for a good night’s sleep.
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Want to improve your sleep and not sure where to start? Follow these simple tips to tidy up your sleeping habits and get the rest you need.

In the modern world, many people do jobs that involve sitting down all day. It’s no surprise that our bodies still have energy to spare at bedtime. More active people could also benefit from scheduling exercise into their week. Being physically active helps reduce stress and anxiety, which are common culprits of sleep deprivation. According to the Centers for Disease Control and Prevention (CDC), people who do at least 150 minutes of moderate exercise per week sleep better and feel more alert during the day. Just make sure to work out earlier in the day: exercising too close to bedtime can actually make it harder to fall asleep.

Stress and anxiety can wreak havoc on your sleep schedule. What’s more, those sleepless nights can affect your daytime performance, which can lead to even worse stress. Many people are trapped in this spiral: according to the American Psychological Association, 43% of adults report that stress has caused them to lie awake at night in the past month. If you’re one of them, try stress-reducing techniques like mindfulness meditation, deep breathing exercises, and progressive muscle relaxation. Practicing before bed can help calm your mind and improve your ability to fall asleep and stay asleep throughout the night.

Cut out that nightcap! Both caffeine and alcohol can disrupt sleep if consumed too close to bedtime. Caffeine is a stimulant, and it keeps you awake for longer than you might think. A study from the Journal of Clinical Sleep Medicine found that consuming caffeine within six hours of bedtime can reduce total sleep time by more than an hour. Alcohol might help you fall asleep at first but could disrupt your sleep later in the night. Avoid both substances in the run-up to bedtime.

Having a regular bedtime routine will signal to your body that it's time to wind down and prepare for sleep. Gentle activities like reading a book, taking a bath, or light yoga will help you to transition into a restful state. Avoid watching TV or using electronic devices, as this will wake your brain up and make it harder to fall asleep. Research suggests that people who follow a consistent bedtime routine are 50% more likely to report very good sleep quality.

Sound can help set the bedtime mood – or disrupt it. Many bad bedtime habits involve overstimulating sounds, whether it’s the tense soundtrack of that Netflix thriller you’re binge watching, or digital noise from social media. Try creating a kinder, more calming sound environment to encourage sleep. Endel’s soundscapes use scientific principles to help you drift off and wake up refreshed. Try Endel Today

Many of us face common obstacles to sleep. If you have trouble sleeping, consider whether your symptoms fall into one of these categories. By getting to know your sleep problem, you can identify its causes and take steps to resolve it.

Sleep deprivation isn’t just about feeling drowsy the next day. Chronic lack of sleep can impact your health and well-being, contributing to health issues like obesity, heart disease, and ADHD. And it’s a widespread condition: according to the CDC, one in three adults don’t get enough sleep. If you suffer from sleep deprivation, don’t put up with it! Try to beat the sleeplessness by changing your lifestyle and improving your sleep hygiene. Switching up your habits might feel tiresome at first, but you’ll thank yourself in the long run.

Irregular sleep patterns are a common problem. According to the Sleep Foundation, nearly 20% of the workforce in the U.S. are shift workers, who are at higher risk of developing sleep disorders. Those of us with regular day jobs might have our rhythm disrupted by long-distance travel, late night leisure pursuits, and other modern inventions. Try to stick to a rhythm if you can: it’s the route to better sleep! Start by keeping a consistent wake up time, even on weekends, and creating a calming pre-sleep routine to help your body adjust. Getting natural light during the day can also help regulate your circadian rhythm and improve sleep quality – so make sure to step outside before it gets dark.

Have you sorted out your sleep hygiene and you’re still having trouble falling asleep or staying asleep? It might be time to talk to a healthcare professional. If you have a sleep disorder like insomnia, sleep apnea, or restless leg syndrome, medical treatments can help you. You’re not alone: according to the American Academy of Sleep Medicine, about 30-35% of adults have brief symptoms of insomnia, 15-20% have a short-term insomnia disorder, and 10% have chronic insomnia. Talk to your doctor and look for resources online. The Centers for Disease Control and Prevention (CDC) offers valuable resources and tips for disease control and prevention related to sleep disorders.