Celebrating World Sleep Day
5 steps to good sleep hygiene
The arrival of World Sleep Day on March 18 is a timely reminder of the importance of restorative sleep. Even before the arrival of the pandemic, turning off our devices and resisting the urge to doom scroll until the wee hours of dawn demands considerable willpower. As we’re currently in the middle of a global health crisis, interrupted routines and fretful nights have become our new norm. Having quality sleep may not be at the top of our agenda, but the consequences of not getting enough shut-eye can increase our vulnerability to physical and mental illness (the World Health Organization recognises anxiety as one of the leading contributors to immune-system suppression).
Some 70 per cent of respondents to Philips’ 2021 global sleep survey reported experiencing new sleep challenges since March 2020; the British Sleep Society found that not only the amount but also the quality of our sleep has been negatively impacted. Clearly, the need to be proactive about addressing our sleep issues is more pressing than ever before.
Want the key to sweet dreams? Practice good sleep hygiene. According to the Sleep Foundation, “strong sleep hygiene means having both a bedroom environment and daily routine that promote consistent, uninterrupted sleep.” Here, we’ve rounded up a few tips on how to clean up your own routine, so you won’t lose on snooze.
Move It.
Charge your mobile device as far away from arm’s reach as possible – preferably not in the bedroom. The distance does not make the heart grow fonder in this case. In fact, being away from your device may help you feel less overwhelmed in general.
Dim It.
Make sure your bedroom is conducive to sleep. Invest in a comfortable mattress and pillow coupled with fine linens. Your room should be dark, quiet, comfortable, and cool. Don’t forget to dim your screen on your devices or use a red filter app at night. The bright blue light of most devices can disrupt your circadian rhythm and melatonin production.
Set It.
Alarms aren’t just for waking up – treat sleep like a ritual and set a bedtime alarm to remind you that it’s time to hit the sack. Establishing a pre-bedtime routine for yourself will help. Consider running a warm bath, playing music, and reading.
Lock It.
If you’ve got a scrolling habit you need to kick, try an app-blocking app that makes it impossible to get lost in after-hours emails, social media, or gaming.
Block It.
Turn off notifications if they wake you up at night. Put your phone on “do not disturb” mode to block it all when you’re trying to sleep. Keep computers, televisions, and video games out of your bedroom to ensure it is a stress-free zone.
Shop our edit below to turn your bedroom into a serene sleep sanctuary.
