Struggling to Sleep? Try These 6 Free Sleep Hygiene Strategies

 

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Over the years working in family medicine, I have talked with many patients suffering from insomnia. Healthcare providers start with a discussion about sleep hygiene. Here are six tips about good sleep hygiene to improve sleep all for the price of zero dollars and zero cents.

1. Avoid fluids two hours before bedtime

 Many people wake up in order to use the bathroom. By avoiding fluids so close to bedtime this prevents interruptions in sleep. Also, avoiding caffeine six hours before bedtime will prevent feeling energized close to the time of sleep and needing to use the bathroom often. 

2. Try to relax before bedtime

This includes avoiding screen time thirty to sixty minutes before bed. Many people think that watching their favorite show before bed is relaxing and while that is true, exposure to the light from the phone or TV stimulates the brain. Some patients have told me that they will also fall asleep while watching TV and wake up on the sofa. This means that sleep is interrupted. Definitely don’t watch content on TV that invokes negative emotions such as anxiety even if you watch it an hour before bed. The mind should be as relaxed as possible. Finishing your bedtime routine and doing something relaxing such as listening to calming music or reading a book can help. 

3. Go to bed at the same time 

Even if you are not tired, if you go to bed at the same time every night this helps keep in line with your body’s natural clock known as the circadian rhythm. Taking naps during the day can give temporary relief but may cause more difficulty falling asleep at bedtime. 

4. Listen to relaxing sounds

Listening to white noise can calm the mind and drown out any distracting noise. I have heard many patients benefit from the Calm app which offers relaxing sounds, music, meditation and much more. 

5. Use the bed only for sleep and sex 

Since the brain does not associate a restful state with other activities like eating or watching TV, avoid those activities in bed. I would say avoid sex in bed but we can all agree that the bed is still the most comfortable place for this so a few seconds will not have a huge impact on your sleep.

6. Do not clock watch 

It is tempting to check the time often while laying in bed but this can actually cause more frustration about falling asleep. For those who still use a digital clock for an alarm, it helps to turn it around so the time is not visible but the alarm will still sound. For those who use the phone alarm, set it to night mode and flip it over. 

Implementing these tips can help with sleep however some patients need medications for relief. There have been some studies on melatonin but not conclusive evidence to recommend it as first line treatment for sleep. It does help some people. There are medications that can be used which are not addictive and aid with falling asleep or staying asleep. If sleep hygiene is implemented and successful sleep is not attained, it warrants a conversation with your provider about possible use of medications. 

Hope you sleep well, Goodnight. 💤