Have you heard of sleep hygiene? It’s a term that defines our nightly rituals and routines that dictate how good our sleep is each night.
Read on to discover how you can have better sleep hygiene and get better ZZZ’s!
Step 1: Know How Many Hours You Need
Everyone needs about the same amount of sleep at different stages in their life. Of course, some people can run on more or less sleep, but here’s the basic rundown:
- Infants: 16-20 hours
- 1-2 years old: 14 hours
- 3-4 years old: 12 hours
- 5-12 years old: 10 hours
- 13-19 years old: 9 hours
- Adults & seniors: 7-8 hours
The average adult is going to need about 7-8 hours per night. However, it’s totally true that some people only need about 5! We all have those friends that never seem to sleep, yet somehow have it all together.
On the flip side, some adults might need as many as 10 hours of sleep per night. So if your friends are ragging on you for sleeping in late, tell them to back off!
Step 2: Keep a Consistent Schedule
It’s not easy, but you have to go to bed at the same time every night.
We know, we know. Everyone gets that second wind right as they get in bed. Even if you’ve been tired all day, suddenly there’s nothing more interesting than your Twitter feed, or maybe 6-7 episodes of “The Office.” But you will thank yourself if you make this a priority. And the more you do it, the easier it will get!
One more thing: You should get up at the same time every morning, too. That means even on the weekends. Of course, if you need to catch up on rest, prioritize that. But you’ll be setting yourself up for a happier Monday if you’re not up all night Sunday because you slept until 4 p.m.
Step 3: Quiet Is Key
You will get better sleep if you’re in a quiet environment. It’s what natural for your body! No need to buy any fancy machines; just use a white noise app if you don’t like dead quiet. Some people also find that having a fan going at night also helps.
Step 4: Know What Your Bed Is For
Beds are for sleeping and intimacy. That’s it! Nothing more. Your bed should be a cozy space, not riddled with the energies of your day. This is good for your psychological health. Invest in good sheets, a comfortable mattress, and pillows that you love. Your sleep is worth it.
That means even reading, scrolling through your phone, and doing work in bed is not a good idea.