We hear the term "sleep hygiene" tossed around frequently, but its meaning isn’t always clear.

Sleep hygiene is simply a variety of habits or practices that contribute to good sleep.

Sleep hygiene looks very different for each of us, depending on age, health, lifestyle, and personal preference, but some habits are helpful for everyone, from new babes right through to adults. If you or your kiddos are struggling with sleep, have a look at the list below for simple, easy ways you can start to improve your sleep tonight!

1. Implement a Bedtime Routine

Set up a short, simple bedtime routine. This might include a bath or shower, brushing your teeth, changing into PJs, or reading a book. Kids and babies often enjoy a song, story, or massage as part of their routines, and some adults like to include mediation, journaling, relaxing music, stretching, or yoga. No more than thirty minutes is a good length of time for your kids’ bedtime routine, but some adults prefer a longer routine at night. For babes, it’s important to do the same steps in the same order each night. The predictability helps to create a sense of safety and security for your little one, as well as strong sleep cues to let them know that sleep is coming. As adults, most of us like that predictability in our own routines, but more importantly, find what helps you relax and wind down at the end of the day to prepare for sleep.

2. Keep it Cool

We all sleep better in slightly cooler temperatures. Somewhere between 18-22°C or 64-70°F works well for most of us, but the best guide is your own body. If you’re a parent, a comfortable temperature for you is most likely comfortable for your babe too. Overheating increases the risk of SIDS, has been linked to night terrors, and generally leads to a less restful sleep. If you live in an area where high temperatures are the norm, it’s worthwhile investigating options for keeping your sleep space cool.

3. Darkness is Key

Keeping the room where you or your little one sleeps pitch black is helpful all year round, but especially for those early mornings during the spring and summer season. Our brains help us feel drowsy and settle into sleep by secreting a hormone called melatonin. This hormone is released in response to darkness, so keeping the space where you sleep very dark will actually help you sleep. This is easily achieved with blackout blinds or curtains, or even garbage bags in a pinch. For adults, a sleep mask is also a great option and easy to take with you for travel.

4. Use White Noise

Using white noise won't help you or your babe sleep, but it will mask those environmental noises you can't control, making them less likely to wake you. Think regular household noise like kids playing, dishes clinking, door closing, or dogs barking. And then also consider those noises outside your home, like sirens blaring, horns honking, and birds chirping. White noise is noise created by combining the sounds of all different frequencies and sounds like a radio tuned to an unused frequency. It works by reducing the difference between background noise and those sudden, environmental noises, giving you and your babe a better chance of sleeping through without disruption.

5. Maintain a Regular Schedule

Going to bed at the same time every night and getting up at the same time every morning actually helps your body’s natural clock stay on track and allows you to fall asleep and wake up more easily. It might be tempting to stay up later on the weekend or during the summer months, but this can negatively impact your sleep and has been linked to chronic health problems. Sticking to a regular bedtime and wake time is associated with better sleep, a reduction in stress, and a better ability to focus throughout the day.

6. Get outside

Making sure you get some natural light during the day, even if only for a few minutes, is important. It helps your body to regulate its circadian rhythm, or body clock, so that you’re ready to go to sleep at bedtime and ready to get up in the morning. If you’re a shift worker, this can help your body get back on track if you’re preparing to move to daytime work after a string of night shifts. Making space in your day for you or your kiddos to get some fresh air will help you all sleep better at night.

6. Keep an Eye on Screen Time

Monitoring how and when you or your kiddos use screens can contribute to a good sleep. The blue light emitted from screens mimics daylight and actually suppresses the release of melatonin, that hormone that helps us sleep. Our devices are designed to entertain us and increase productivity, both of which are helpful during the day, but at night, you want your brain and body to be able to relax and prepare for sleep. Making a conscious effort to avoid screens for a minimum of one hour before bed can make a big difference in how quickly and easily you fall asleep at night.

8. Move your body

Getting regular exercise can improve the quality and duration of sleep. While researchers have long been uncertain of the exact connection between exercise and sleep, there is plenty of data to prove that physical activity has a positive effect on sleep, as well as your mental health. There is some debate around when is the best time to exercise, as physical activity typically raises body temperature and produces endorphins, which can keep some people awake. Best practice is to learn what time of day works best for you and your family to get active, and go with that.

It’s important to note that this list is not exhaustive, and there are other factors you might want to consider when thinking your own sleep hygiene, such as caffeine and alcohol consumption, nicotine use, when/what you eat before you go to bed, daytime sleep, and your overall health. What I can tell you for certain is that putting some or all of these simple strategies in place can help you and your family start sleeping better tonight.

What is Sleep Hygiene?