Why Can't I Sleep? 10 Steps for Good Sleep Hygiene

Sleep is essential to function properly. Good sleep hygiene supports the ability to regulate emotions and hunger, manage stress, concentrate and complete tasks, learn, process and retain new information. 

NOT getting enough sleep increases the risk of certain medical conditions (nih.gov). I’m sure you’ve heard or said the phrase, “I’ll sleep when I’m dead.” Or you’ve gotten the impression that the lack of sleep that accompanies parenthood is considered a badge of honor. 

But there’s nothing admirable about sleep deprivation; in fact, it is a torture method. Thankfully, our culture seems to be shifting its attitude towards rest. There’s no shame in resting; in fact, sleep should be a priority! 

If you sleep well, then I don't care what you do (as long as it's safe)! But if sleep is a struggle, then you may benefit from implementing a good sleep hygiene routine. 

Lifestyle changes should almost always be made before considering medical intervention. Indeed, good sleep hygiene should be your first defense against poor sleep. Let’s look at 10 steps for a better slumber. 

1. Have a Bedtime

Bedtime shouldn’t only apply to children, but is something we should carry with us into adulthood. You will benefit from going to sleep and waking up at the same time everyday. So set those alarm clocks daily (commissions earned)! Aim for 7-9 hours of sleep. 

2. Don't Nap

Anyone who tried to “sleep train” or at least influence sleep for an infant or child knows that if they’re getting too much daytime sleep that it can wreak havoc on their nighttime sleep. 

3. Have an Active Day

Ideally, get outdoors in the daylight, and get your body moving. Exercise is great for improving sleep, as long as it’s not too close to bedtime. You don’t want an energy boost of endorphins when you should be getting ready to sleep! 

4. Make it Dark

Darkness is a cue to your body that it’s time to sleep. Darkness stimulates the release of melatonin, the natural “sleep hormone” that contributes to setting your sleep-wake cycle. 

Melatonin is highest when it’s dark and lowest during daylight hours. Consider using blackout curtains and/or an eye mask. Use light blocking stickers for those pesky little lights from the “on” indicators of small objects around your room (commissions earned). 

5. Unplug Electronics

If you’re guilty of scrolling in bed, you’re not alone. But the light from your devices can disrupt melatonin and the natural circadian rhythm, keeping you awake. 

Try to avoid any electronic use 30 minutes before bedtime. And consider using blue light blocking glasses before then (commissions earned). 

6. Make it Cool

Ever woke up in a sweat? It’s not pleasant, and can be indicative of an underlying medical condition. Set your thermostat to a comfortable temperature, and consider cooling fabrics for your pajamas and bed linens. 

I like bamboo blends! Check out posh peanut and little sleepies for pajama and bedding options (and more if you want to go down that rabbit hole)! Kylie Kenner’s son, Aire, was wearing posh peanut pajamas when she finally revealed his name! Find the specific patterns Kylie Jenner selected for her son on Amazon: cars and sharks (commissions earned). 

7. Make it Somewhat Noisy

A fan could satisfy both this and the last requirement, keeping you cool and providing “white noise.” Sound machines are all the rage for infants and children, but are also great for adults (commissions earned); supposedly, the sound is comforting because it’s reminiscent of being in the womb (perhaps that was the last time I got a good night’s sleep!) The sound of ocean waves is a favorite in our house. 

8. Limit Alcohol, Caffeine, Food & Nicotine

Alcohol can make you “pass out” by inducing sleep, but won’t help you stay asleep. You will not feel well rested from alcohol-induced sleep. Caffeine and nicotine are stimulating and should be avoided later in the day. Food consumed late can lead to acid reflux, a notorious sleep disrupter. 

9. Consider an Over-the-Counter Sleep Aid

These last two steps are for when the aforementioned steps aren’t cutting it. Try a melatonin supplement to enhance the effects of the body’s naturally occurring sleep hormone (commissions earned). 

10. Consult a Medical Professional

If poor sleep persists despite implementing a good sleep hygiene routine, then consult a medical professional. You may have an underlying medical condition such as acid reflux or sleep apnea, or a primary sleep disorder requiring diagnosis and perhaps prescription treatment. 

How do you sleep? Tell me about your sleepy cues and sleep routine in the comments!

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