Optimised mental health is often reflected in our sleep quality, and in turn, quality sleep significantly contributes to ongoing mental health improvements. Sleep is foundational to our physiological, mental, and emotional well-being. Adopting effective sleep hygiene practices is a crucial step towards achieving restful sleep. Here are our top tips for improving sleep hygiene:

  1. Early Morning Sunlight

Early morning sunlight is essential for regulating our circadian rhythm, which helps our body differentiate between day and night. This natural cycle signals when we should be awake and when we should be sleeping. Although individual sleep patterns vary, our societal routines generally align with being active during daylight and resting at night. Exposure to morning sunlight helps trigger the production of cortisol, which energises us, and helps set up the body to produce melatonin later, which aids in winding down and preparing for sleep.

  1. Minimal Screen Time in the Evenings

As the sun sets, our bodies prepare for reduced light, signalling that it’s time to rest. Exposure to bright light, especially the blue light from screens, can disrupt this process. Reducing or eliminating screen time in the hours before bed can significantly improve sleep quality.

  1. Limit LED Exposure

Modern homes often use LED lights, which emit a cool, blue-toned light and can flicker at a rate so fast we can really see it (have you ever noticed when you video a LED light it flickers in the playback?), disrupting our natural sleep patterns. Reducing LED light exposure in the evening, such as using halogen bulbs in the house or halogen bulb lamps, can create a more conducive environment for sleep.

  1. A Dark Bedroom

Creating a pitch-black bedroom can enhance sleep quality. Cover any small lights from devices such as heaters, air conditioners, or clocks. If complete darkness is not feasible or if night lights are needed, opt for low-wattage, warm-coloured lights, like salt lamps, which are less disruptive to sleep.

  1. Optimal Room Temperature

Our bodies sleep better in slightly cool environments. While keeping the room warm and cozy is tempting, a cooler ambient temperature is more conducive to restful sleep. Snuggling under a duvet in a cool room can be an effective compromise.

  1. Caffeine Management

Caffeine is a known stimulant that can interfere with sleep. If you have trouble sleeping, consider eliminating caffeine from your diet. If this is not possible, try to reduce your intake and avoid consuming caffeine after midday, allowing your body ample time to metabolise it before bedtime.

  1. Reading or Journaling

Calming activities like reading or journaling before bed can help slow down your mind. Journaling allows you to process and offload thoughts, reducing anxiety and preventing your mind from racing when you’re trying to fall asleep. If additional thoughts arise after journaling, make an effort to jot them down to revisit them the next day, allowing your mind to relax in that moment.

Implementing these sleep hygiene tips can lead to better sleep and improved mental health. Prioritising your sleep habits is a simple yet powerful way to support your overall well-being.



*This is not designed to be medical advice and is general information in it nature. See your health practitioner of choice should you have mental health or sleep concerns*