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How To Improve Your Sleep Hygiene With Minimal Effort

How To Improve Your Sleep Hygiene With Minimal Effort

Have you ever wondered what the real meaning of the phrase ‘sleep hygiene’ is? Simply put, your sleep hygiene is a collection of practices and habits that ensure your eight hours of rest each night is deep and uninterrupted.

If you’re prone to anxiety or have experienced sleep deprivation in the past, you might know that good sleep hygiene can be instrumental in minimizing the ill-effects of these conditions. Thankfully, the process doesn’t have to be complicated - it’s possible to make small changes that have big impacts on your sleep hygiene.

Here are some tips to keep in mind:

#1. Find The Right Mattress For You

If you don’t have the right mattress for your sleep, you’ll find tossing and turning a far more common occurrence than you might expect. Many people choose to opt for a good mattress because they offer the contouring benefits of memory foam. The right mattress should be a source of support, as well as comfort in your sleep. The Puffy Lux Mattress is designed with this balance in mind - cooling foam layers are combined with a contour-adapted coil base resulting in a bed that adapts with you, for you.

#2. Wake Up At The Same Time Every Day

puffy mattress

You need seven to eight hours of sleep every night to stay healthy. One way to ensure you’re catching up on enough sleep every night is by waking up at the same time every morning and going to sleep at the same time each night. Being consistent with these timings regardless of whether it’s the weekend or not will help you and your body clock prepare sufficiently, making falling asleep a piece of cake.

#3. Build A Bedtime Routine That Works

If you already have a memory foam mattress that’s comfortable, then it’s time to start building a bedtime routine that revolves around you getting cozy. Having a bedtime routine that makes you look forward to going to sleep each night is important. Taking a warm shower before bedtime, having a cup of herbal tea alongside some bedside reading, or listening to a podcast are all effective ways to get your brain and body to slow down and just relax a little before winding down for the night.

#4. Avoid Going To Bed Before You’re Tired

One of the worst things you can do for your sleep hygiene is to stay in bed and unwind without any intention to fall asleep. Your body needs to associate your bed as a space of comfort - while a good foam mattress might help achieve some of this, the other half of what makes that possible is keeping a mental association of it as a place of deep rest. Avoid doing too much on your bed besides sleeping - you’ll especially want to avoid work, snacking, or scrolling through your phone when you’re lying in bed.

#5. Start A Mindfulness Practice

Working on your sleep hygiene

Stress can be a significant cause of sleep deprivation. If you’re tossing and turning because of racing thoughts, insignificant anxieties, or just a lot of excess energy, mindfulness can help minimize the impact of this significantly. Take a moment before stepping into bed to do some deep breathwork. This is going to force you to reflect and process your worry without taking it to sleep with you and will help result in a more peaceful sleep.

Whether it’s by identifying a mattress that’s going to help support you through a good night’s sleep or simply figuring out a bedtime ritual that’s effective in calming you down, working on your sleep hygiene is going to bring back the peace to your nights.

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Disclaimer. We love sleep and we want you to get the best sleep possible. But we do not provide medical advice. This blog is intended for informational purposes only. It is not a substitute for professional medical info, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on our blog.

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Certified Sleep Science Coach

Written by Teresa Francis, Certified Sleep Science Coach

Teresa Francis is a Certified Sleep Science Coach and full-time writer focused on well-being and sleep health. She’s written on a variety of topics, from what’s trending in bedroom decor to the way lifestyle influences sleep. Some of the subject areas she covers for Puffy include the best foods for better sleep, how new parents can catch up on rest, and the best way to become a morning person. Teresa has a Master’s Degree in Literature, and has always believed in the power of a good bedtime story.

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