Rest better tonight: How to improve your sleep hygiene

Sleep is an essential part of life, and one that can often be neglected in a person’s overall well-being. While sleep may seem to be a time when your body is dormant, it is restorative and affects both physical and mental health.

In a Special Health Report published by Harvard Medical School, Dr. Lawrence Epstein and his colleagues share good sleep habits, or “sleep hygiene,” that promote better sleep.

Create an environment for sleeping

“A sleep-friendly bedroom can make it easier to fall and stay asleep, so take time to address issues that affect what you hear, see, and feel while in bed,” the report says.

Control the noise in your bedroom by considering using heavy curtains and rugs that will absorb sounds. Double-paned windows, earplugs, and a fan or sleep machine are also encouraged.

Just as with noise, managing the light is also wise. “Bright light at night can suppress your body’s production of melatonin and make it harder to sleep,” the report says. To avoid this problem, Epstein and his colleagues offer suggestions.

• Avoid watching television or using a computer after 9 p.m.
• Don't read from a backlit electronic device, such as an iPad, at night.
• Replace bright lights in your bedroom with lower wattage bulbs or install dimmer switches.

Keep the room slightly cool. Many sleep best in a room around 65 degrees. Replace mattresses and pillows if they are worn or uncomfortable. Aim to make your room a sleep sanctuary.

Try wind-down routines

"Well before you turn in, try writing down your worries and making a list of tasks you want to remember,” the study says. This can help get distracting thoughts out of your mind before you lay down for the night.

These routines may also help you get ready for a good night’s sleep:

• Take a warm bath.
• Listen to soft, calm music.
• Do some easy stretches.
• Read by soft light.

Stick to a schedule

Harvard researchers say people with the most regular sleep habits report the fewest problems with insomnia and the least depression. That means that keeping a consistent bed time and wake-up time can go a long way. “A regular sleep schedule keeps the circadian sleep/wake cycle synchronized.”

Other sleep hygiene tips

• If napping during the day, limit it to 30-40 minutes and take it soon after lunch so it doesn’t disrupt your sleep that night.
• Record your sleep habits to discover what may be affecting your sleep. Include medications, what time you stop using electronic devices, how much caffeine you have and the time you consume it, etc.
• Speaking of caffeine, limit or avoid caffeine intake if you have insomnia.
• Avoid exercising within two hours of your bedtime since it can make it harder to fall asleep.