The American Academy of Sleep Medicine states that "sleep hygiene helps you stay healthy by keeping your mind and body rested and strong." Irregular sleep and occasional difficulties in falling asleep are normal, but if the quality of sleep is not improved after changing sleep habits, a medical professional should be consulted.
Use Comfortable Bedding
A comfortable mattress and regularly replaced pillows are keys to quality sleep. The National Sleep Foundation recommends replacing a mattress every 10 years, which is the life expectancy of a quality box springs and mattress. Fresh pillows keep their shape and are less likely to have mites and dust that interfere with comfortable sleep.
Select Comfortable Sleepwear
Clothing designed for day wear is not the best choice for sleepwear. Pajamas or nightgowns should not bind, rub or be tight around the waist, wrists, ankles or neck. Clothing that is too warm also interferes with quality sleep.
Eliminate Light
Sleep is easier when the room is completely dark. Eliminating light includes turning off computer and television screens several hours before bed, according to integrative physician Frank Lipman, M.D., who states that these are "too stimulating to the brain and will cause you to stay awake longer."
Mask Noise
Even when noise is not a noticeable problem, the mind works to mask the sleep interference it causes. If it is impossible to eliminate nose from the bedroom, mask sounds with a white noise machine that simulates ocean waves or bubbling water. Using the same masking sounds each night helps you to quickly drop off to sleep.
Develop a Bedtime Ritual
A bedtime ritual at a set time each evening, including weekends, assists the body in setting sleep cycles. Reading a book, listening to calming music or massaging feet, neck or hands helps to signal the body and mind that bedtime is near. A television in the bedroom interferes with a relaxing shift into sleep and should be avoided, according to the Nursing Online Education Database.
Avoid Caffeine
Caffeine is a stimulant that the Mayo Clinic suggests avoiding for at least eight hours before bedtime. Coffee, chocolate and soft drinks contain significant amounts of caffeine that may interfere with sleep. The National Sleep Foundation warns that caffeine products stay in the body for three to five hours on average.
Avoid Evening Meals
Large meals immediately before bed, especially with heavily seasoned food, create sleeping problems for people with gastroesophageal reflux disease (GERD) or hiatal hernias. The Mayo Clinic recommends eating no later than two hours before bedtime to allow the body to digest the food.
Avoid Exercising Before Bed
Exercising immediately before bed stimulates the nervous system and makes it difficult to relax for sleep, but exercise earlier during the day is important for sound sleep.
Avoid Smoking and Alcohol
Nicotine and alcohol are stimulants that interfere with sleep. The Mayo Clinic warns, "Although often believed to be a sedative, alcohol actually disrupts sleep." People addicted to alcohol and nicotine frequently have sleeping problems.
Sleep When Tired
It sounds like an obvious suggestion, but jumping into bed and waiting for sleep to come is not a good idea, according to the Mayo Clinic. When sleep does not come within the first 15 minutes, the clinic recommends getting out of bed and waiting until the body feels tired.
