If you're having trouble falling asleep, staying asleep, or waking up too early, you're not alone. Many people struggle to get a full night's sleep. But it doesn't have to be that way. You can take steps to improve your sleep and wake up feeling more refreshed and ready to take on the day.
Before we get into the details, we need to talk about something called sleep hygiene. We're not talking about washing your sheets and pillowcases (although that's important too). Rather, we're talking about the environment and behaviors that can lead to a good night's sleep. In this article, we'll cover the basics of sleep hygiene and how you can set yourself up for a successful slumber.
If you're curious why sleep can be such a struggle during menopause, check out The Sleep and Menopause Connection: A Two-Way Street.
What is sleep hygiene?
Sleep hygiene is all the behaviors and environmental factors that lead to better sleep quality. This includes the setup of your sleep space, your pre-bedtime routines, and what you get up to between the sheets. It's important for your overall health and well-being, affecting everything from your physical health to your emotional state.
The amount of sleep you need is like your favorite playlist — it's unique to you. It's important to listen to your body and find the optimal amount of sleep that leaves you feeling refreshed and energized. But here are some general guidelines:
- 18 to 60 years old: 7 or more hours
- 61 to 64 years old: 7 – 9 hours
- 65 years and older: 7 – 8 hours
As people age, they tend to go to sleep earlier and wake up earlier, as compared to when they were younger. It’s important to know that although the amount of sleep you get each night is important, the quality of sleep also makes a difference.
Let’s create a healthy sleep environment
Your sleep environment is the stage on which your sleep will play out. It should say to you, "Relax." "You're safe." "You're comfortable." Setting the scene for sleep is crucial. That means everything from the right bedding to keep you comfortable, to keeping your room dark and cool. Here are some things to think about:
- Comfortable mattress and pillows. The right mattress and pillows can help you sleep better by providing the support and comfort your body needs. If you're waking up in pain or discomfort, it may be time to invest in a new mattress or pillows. The best mattress and pillows for you depend on your preferred sleep positions and any physical issues you have.
- Keep it cool. Keep your sleeping space comfortably cool, between 60–67°F (15–19°C), for a restful night.
- Dim the lights. Blackout curtains, blinds, and eye masks are your best friends in creating a darkened, sleep-conducive environment. If the light coming from under the door bothers you, consider using a draft stopper or a towel.
- Block out noise. Invest in a white noise machine or use earplugs to mask the outside world, whether it's city traffic or a partner's snoring. Gentle, calming sounds such as rainfall or ocean waves can also be useful for quieting your mind and promoting relaxation.
Focus on behaviors for sleep success
Beyond your pre-sleep routine, it's worth considering the activities and decisions you make earlier in the day that may impact your sleep quality. The quality of your waking hours is closely linked to the quality of your sleep. Here are a few tips to help you sleep better:
- Establish a regular bedtime and wake-up time. A consistent sleep and wake cycle supports your body's natural rhythm. Experts advise aiming for the same bedtime and wake-up time every day, even on the weekends.
- Minimize napping, especially later in the day. If you're someone who finds a short nap invigorating, keeping it to around 20 minutes can prevent grogginess without affecting your night's rest. If you do nap, try to do so earlier in the day to avoid it interfering with your bedtime.
- Avoid sudden changes. If you need to adjust your sleep schedule, do it gradually. It's kinder to your body and can help you maintain a healthy sleep routine.
- Avoid caffeine later in the day. Caffeine is a well-known stimulant, often our go-to for a quick energy boost. But it can make it hard to fall asleep if you have it too late in the day.
- Avoid nicotine and alcohol before bed. People who use nicotine in the evening often have trouble falling asleep and staying asleep. Studies show that alcohol also makes sleep worse.
- Meal timing. Avoid large meals close to bedtime, as digestion can disrupt your sleep. Try to finish eating at least 2–3 hours before bed.
- Time your physical activity. Exercise earlier in the day. Exercising too close to bedtime can increase alertness and make it harder to fall asleep. Allow at least 2–3 hours between intense exercise and bedtime.
- Manage screen time before bed. The blue light from screens can interfere with your body's natural sleep cues. Unplugging at least 30 minutes before bed can help promote a restful night.
- Use low lighting in the evenings and as you prepare for bed. Like blue light, bright lights can also interfere with your body’s natural sleep cues.
Trying out these strategies can help you not only clock more hours of shut-eye — you're helping yourself get the rest you need that's restorative, revitalizing, and totally worth the early bedtime.
