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Best Sleep Hygiene Practices
Last Updated on March 14, 2023 by Tracey McGrath
Sleep can make or break us. It’s a mysterious necessity of humans. We’re the only species that voluntarily delay sleep even when we know we need it! Not getting enough or quality sleep can actually increase your risk of serious chronic disease and death! Yikes!
Check out my article on how important sleep is to you and how to improve your sleep here!
All of the distractions we have readily available to us these days are contributing to our sleep disruption. Fortunately, there are a few simple things you can do to create your best sleep hygiene practices. These tiny shifts in routine can help you get better quality sleep.
Accessories for Better Quality Sleep:
Blue light filter glasses
It’s well known that blue light can have a stimulating effect on our brains. So, it’s best to disconnect from devices 30 minutes to an hour before bedtime. But if you can’t convince them to disconnect from their phone then a blue light filter may help to reduce some of the insomnia-producing effects. These retro-style glasses will block the blue light and have them looking quite clever as well! There are also blue light filters for specific phones available as well.
An actual alarm clock
I know they might laugh at this one (especially if they were born after 1990) but make it a stocking stuffer with a note about how it could benefit their sleep to show them how much you care. Having an alarm clock by the bedside will help to keep him or her from picking up their phone in the middle of the night to check the time. At which point they will undoubtedly see a text or notification that sparks their brain to wake up…but it’s still only 2 am!
Having a clock right there will provide the time without the need to look at the phone. Make sure it’s one with RED lights to avoid any blue light stimulation. And if you can convince them to keep their phone on a dresser away from the bed or out of the bedroom entirely all the better!
Eye mask
An eye mask can help to block out light which helps to trigger your brain that it’s time for sleep. Check out this eye mask or try different ones to find one that feels comfortable to you. Our brains love routine and just the act of pulling on an eye mask can help you drift off to dreamland.
A weighted blanket
A weighted blanket helps to provide a calming sensation. Some people have found they help with anxiety as well. Hands down one of the best purchases of my life! I wish I had bought it a long time ago. I finally bought this exact weighted blanket for myself last year. It’s definitely helped me to get deeper, more restful sleep. It’s the most comforting feeling ever!
Cozy Pajamas
Putting on pj’s is another way to help our bedtime routine. It tells our brain that it’s sleepytime! Plus, wearing light, breathable fabrics like organic cotton will keep your body temperature regulated which leads to better sleep. Check these out for the whole family from Burt’s Bees!
It’s also best to keep your room cool at night and use blankets if needed instead of increasing the overall temperature. That way as you sleep you adjust your needs by removing or adding blankets.
Meditation for Sleep
Meditation can be an essential part of your best sleep hygiene practices. It can help to redirect thoughts and create a bedtime practice to calm your body and mind. A meditation app provides great access to lots of different types of meditations. There are all sorts of apps to choose from but I’ve listed a few of my favorites.
I highly recommend the UnPlug app! You can try it free for one month by clicking this link. They have guided meditations galore and you can sort by theme, and length of time as well as set reminders on your phone.
Headspace is another app that I highly recommend. It has lots of guided meditations and is easy to use. Check out my article Top Apps for Meditation for more information!
Waking Up by Sam Harris is great as well. Despite the name, I used this mostly when I was trying to fall asleep. I loved the instruction he provides and how he approaches meditation.
And for tips on how to start a meditation practice check out my article here! Anyone and everyone can meditate. If I can do it with my always-on let’s go-go-go brain then I know you can too!
Meditation has been shown to help improve sleep quality as well as improve your overall sense of well-being.
Tracey McGrath is an artist and pharmacist. She is on a journey to share how mindful art can help women with their mental health. She is a certified mindful art teacher by the International Mindfulness and Meditation Alliance and a certified meditation teacher by UnPlug Meditation Studio. She is also a Duke Health & Well-Being Usui Reiki Level 3 Master Practitioner as well as a Certified Strategic Life Coach and Certified EFT Practitioner by Priority Academy. She earned her doctorate of pharmacy from UNC Eshelman School of Pharmacy in 2004.