If you’re having trouble falling asleep or waking up feeling rested, your daily habits may be playing a bigger role than you think. Good sleep hygiene isn’t about strict routines or fancy gadgets; it’s about creating healthy sleep habits that help your body and improve sleep quality naturally.
At Sleep Wellness Center in Fargo, we often remind patients that consistent, restful sleep starts long before your head hits the pillow. Here’s how to build better sleep hygiene and make each night more restorative.
What is Sleep Hygiene?
Sleep hygiene refers to the everyday behaviors and environment that influence the quality of your sleep. Just like brushing your teeth is part of good oral hygiene, maintaining good sleep hygiene means developing habits that support healthy, consistent rest.
Simple Habits to Improve Sleep Quality
Small changes in your routine can make a big difference in how quickly you fall asleep and how refreshed you feel the next day. Here’s how:
Creating a Consistent Sleep Schedule
Going to bed and waking up at the same time every day, even on weekends, helps your body’s internal clock stay on track. When your sleep schedule is predictable, your body learns when it’s time to rest and when it’s time to wake up.
If your bedtime varies from day to day, try adjusting it gradually, just 15 minutes at a time, until you reach a consistent schedule that works for you.
Limit Screen Time Before Bed
Phones, tablets, TVs, and computers give off blue light, which can interfere with your body’s production of melatonin, the hormone that helps you feel sleepy. Aim to turn off screens at least 30 to 60 minutes before bedtime to limit blue light before bed to improve sleep quality.
If you like to unwind with a show or scroll through social media, consider switching to a quieter activity like reading, journaling, or listening to soft music instead.
Watch Your Caffeine and Alcohol Intake
Caffeine can stay in your system for hours, making it harder to fall asleep even if you don’t feel wide awake. Try to avoid coffee, tea, soda, or chocolate within six hours of bedtime.
Alcohol may make you feel drowsy at first, but it can disrupt your sleep cycle and lead to restless nights. If you drink, do so in moderation and avoid it close to bedtime.
Create a Relaxing Bedtime Routine
A calming nighttime routine signals to your body that it’s time to slow down. Simple habits like taking a warm shower, stretching, meditating, or dimming the lights can help ease the transition from day to night.
Try to keep this routine consistent to improve sleep quality. Over time, these small cues train your brain to associate those actions with rest.
Keep Your Sleep Space Comfortable
Your bedroom environment plays a major role in the quality of your sleep. For the best results:
- Keep the room cool, dark, and quiet.
- Invest in a supportive mattress and comfortable pillows.
- Use blackout curtains or a white noise machine if needed.
- Reserve your bed for sleep – not for working, watching TV, or scrolling on your phone.
Get Some Sun and Move During the Day
Natural light exposure during the day helps regulate your sleep-wake cycle. Try to get outside for at least 15–30 minutes daily. Regular exercise can also promote deeper, more restful sleep, just aim to finish workouts at least a few hours before bedtime.
When to Seek Professional Help
If you’re still struggling to improve sleep quality after adjusting your nighttime habits, there may be an underlying issue such as sleep apnea or insomnia.
At Sleep Wellness Center, we’re here to guide you every step of the way. The first step is a simple consultation, starting by scheduling an appointment with Dr. Mathison or with another sleep specialist of your choice. They’ll review your symptoms, discuss your sleep concerns, and determine whether a sleep study is right for you. If one is recommended, your provider can send a referral directly to Sleep Wellness Center. From there, our team will reach out to schedule your study, walk you through the process, and make sure you feel completely comfortable every step of the way. If you have questions about the process or want to learn more, contact us here. A restful night’s sleep is possible, and it’s one of the best things you can do for your long-term health.