Can't sleep at night?

By Jane Farrell

Having poor sleep hygiene can lead to exhaustion that can affect everything  from your job performance to  driving while drowsy.

Here, experts from the company Hush offer some easy tips to improve your sleep hygiene:

Be consistent with your bedtime routine

Never underestimate the importance of a bedtime schedule – being consistent is vital to help your body’s circadian rhythm match your desired bedtime. Going to bed at the same time and repeating steps like brushing your teeth before bed will allow your body to associate sleep with your routine to release melatonin, known as the sleep hormone.

Allow time for relaxation

Instead of turning on the TV to watch your favorite show or using your phone just before bed, opt for a wind-down period that requires no screens. Try delving into a book, or even have a warm bath – once you get out, your body cools quickly and imitates the natural cooling that happens when your body prepares for sleep to help you feel more tired.

Add exercise to your daily activities

Exercising regularly isn’t only beneficial for your physical health, it can have a positive impact on your sleep hygiene, too. But be sure to exercise during the day, not at night. But keep the last three hours before you go to bed free of exercise. That way, you’ll avoid the increased heart rate, body temperature, and adrenaline that make you feel more awake.

Eliminate light and noise

Blocking light and noise isn’t as simple as closing the drapes and keeping your bedroom door shut. It may do the trick to an extent, but there’s still ways for both light and noise to creep into your bedroom and disrupt your sleep at night. Investing in a blackout curtain prevents light from disrupting melatonin production, or even wearing a blackout eye mask. As for noise, consider a white noise machine that creates soothing sounds such as ocean waves.

Keep your bedroom cool

While you may expect that a warm bedroom will allow you to get comfortable and sleep well, it’s better for your sleep hygiene to sleep in a cool environment. Doing so reinforces your body’s instinct to sleep, as our temperature drops near bedtime as a signal to get some rest. As well as this, a cool bedroom regulates your body temperature to prevent any disruptions and promotes melatonin production. So if your bedroom is toasty, consider  lowering your thermostat or opening a window.

Information was provided by Hush, a bedding and mattress brand based in Canada.