The Shorter Your Sleep, The Shorter Your Lifespan: How to Improve Your Sleep Hygiene

Sleep is a cornerstone of health, yet many adults struggle to get the recommended 7–9 hours per night. Poor sleep is linked to a range of health issues, from weakened immunity to increased risk of chronic diseases. If you’re finding it difficult to get quality rest, it may be time to evaluate your sleep hygiene.

The Foundation of Good Sleep Hygiene

Start with the basics:

• Maintain a consistent sleep schedule – Going to bed and waking up at the same time each day, including weekends, helps regulate your circadian rhythm and improves overall sleep quality.
• Create a bedtime routine – Engaging in relaxing activities before bed signals to your body that it’s time to wind down.

Key Factors That Influence Sleep

Several factors can make or break your sleep quality. Consider the following:

1. Lighting
   • Dimming lights in the evening signals your body to produce melatonin, the sleep hormone.
   • Avoid bright overhead lights close to bedtime to help ease your transition into sleep.
2. Screen Time
   • Blue light from screens can suppress melatonin production and disrupt sleep.
   • Reduce exposure to screens at least an hour before bed, or use blue-light-blocking settings or glasses if needed.
3. Sleep Environment
   • Use blackout curtains or an eye mask to eliminate disruptive light.
   • A quiet, dark, and comfortable bedroom creates the ideal sleep environment.
4. Room Temperature
   • A cooler bedroom, ideally around 15–19°C, promotes better sleep.
5. Pre-Bedtime Habits
   • Taking a warm bath or shower before bed helps your body cool down naturally, making it easier to fall asleep.
   • Avoid drinking large amounts of fluids in the evening to prevent waking up frequently during the night.

Troubleshooting Sleep Challenges

If you’re still struggling to get restful sleep, consider these additional strategies:

• Caffeine timing – Try to avoid coffee, tea, energy drinks, and fizzy drinks at least 8–10 hours before bedtime to prevent disruptions to your sleep cycle.
• Dinner timing – Experiment with different meal times and food choices to determine what best supports your sleep. Some people find that eating too close to bedtime affects their ability to fall asleep, while others sleep better with a light snack.

When to Seek Help

If you've tried these strategies but still experience poor sleep, it may be time to seek professional guidance. Sleep is too important to ignore, and small adjustments can lead to profound improvements in your overall health and well-being.

I offer a free 15-minute discovery call to explore your sleep concerns and find personalized solutions. Feel free to reach out to get started!