Expert reveals 7 sleep hygiene habits for a restful night’s sleep

There is a sharp rise in social media users seeking advice on better sleep hygiene (Pixabay)
There is a sharp rise in social media users seeking advice on better sleep hygiene (Pixabay)

There is no denying that a good night’s sleep is one of the most important factors for our wellbeing.

With the rise of blue-light-filled technology, it is no surprise that there is a sharp rise in social media users seeking advice on better sleep hygiene. The views for #SleepHygiene on TikTok alone are at 47.3 million.

Talking about sleep hygiene and its importance sleep expert Neil Mclaren explained: “Sleep hygiene refers to a set of practices and habits that promote good, restful sleep and improve overall sleep quality. These practices are designed to create an environment and lifestyle allowing for the recommended amount of quality sleep each night.

“Poor sleep hygiene can lead to difficulties falling asleep, staying asleep, and experiencing restorative sleep.”

The health experts at the company decided to study what the most recommended sleep hygiene tips on TikTok are to create a straightforward seven-item list of must-do things.

7 sleep hygiene tips according to TikTokers

1. Create a relaxing and comfortable bedtime routine (1.7 billion TikTok views)

Before heading to bed, try to engage in calming activities like taking a warm bath, reading, and meditating.

It is also important to make your bedroom conducive to sleep. Things like keeping a cool temperature, only using dim lights, being quiet, and investing in a comfortable mattress will make a huge difference.

2. Adopt a consistent sleep schedule (165.5 million TikTok views)

Try to go to bed and wake up at the same time every day, including the weekend days.

This will help regulate your body’s internal clock, which will in turn promote better sleep.

3. Associate your bed with sleep (3.2 million TikTok views)

Only spend time in your bed when you want to sleep and engage in intimate activities.

This means avoiding working, studying, or binging shows in or resting on your bed.

4. Limit your daytime naps (1.1 million TikTok views)

As lovely as taking naps throughout the day might be, if you need to nap during the day, try to keep it between 20 to 30 minutes.

It is also wise to avoid napping too close to bedtime, as this can impact your tiredness during the evening.

5. Limit your exposure to screens (199.2k TikTok views)

The blue light emitted by smartphones, tablets, computers, and TVs can interfere with your body’s production of melatonin, one of the key hormones that regulates sleep.

Try to avoid screens at least an hour before bedtime for a better night’s sleep.

6. Limit clock-watching (24.2k TikTok views)

Constantly checking the time while in bed can create anxiety about not being able to fall asleep, which in turn makes it harder to fall asleep.

It can also do the opposite and keep you awake for longer as some evenings you may find yourself more tired and wanting to sleep, but you stay awake as it is slightly earlier than usual.

7. Be physically active (23.7k TikTok views)

Regular physical activity can improve sleep quality, increasing endorphins, thus reducing tiredness during the day and more towards the evening when you should be sleeping.

However, it’s important to try to finish exercising a few hours before bedtime, as intense exercise close to bedtime may interfere with sleep.