Improve Your Sleep Hygiene

Sleep is one of the best things you can do for yourself, but is often overlooked. Too 
many people lose out on sleep or at least have poor quality of sleep, assuming it is just 
something you do, and not at all important. But your sleep quality can affect nearly 
every facet of your life, including your physical health, mental health, and so much 
more. 


Know How Much Sleep You’re Getting

Before you can adjust your sleep routine, you need to have a starting point. Keep a 
sleep diary for a few days or week about what time you go to sleep and when you wake 
up. Note what are doing before going to sleep, if it was easy or hard to fall asleep, and 
how often you wake up in the night. 

This can be written down in whatever way is easiest for you, from writing down notes in 
a journal or notebook, to tracking it on your phone. You can also create a simple 
spreadsheet that lets you track your sleep, including when you started getting ready for 
bed, when you actually went to sleep, and when you woke up.


Why Are You Missing Out on Sleep?

Just by writing down your sleep routine, you have probably picked up on some habits 
that are keeping you from getting a good night’s sleep. 

Not only will writing down your sleep habits show you how many hours of sleep you 
tend to get, but what your routine is like, and what bad habits are leading you to lose 
sleep. Include details like whether or not you had the TV on at night, if you were using 
your phone, if you read a book before bed, or if you had a lot of stress and that’s why 
you had trouble falling asleep.


Tips for Improving Your Sleep Hygiene

Sleep hygiene is just about your routine of sleep, including your environment, what you 
do before sleep, and even how you wake up.

Start by setting up your room to be optimal for sleep. It should be decorated in soothing 
colors, decluttered, and simplistic. You want a good temperature in your room, and 
comfortable bedding and pillows. Try to keep your phone away from your nightstand 
and plugged in, so it isn’t a distraction. 

For your sleep habits, give yourself at least an hour before sleep where you unplug and 
just relax, whether it is reading a book or doing some meditation before bed. 



