Mastering Healthy Sleep Hygiene for a More Restful Night

Getting a good night’s sleep is essential for physical health, mental clarity, and emotional balance. Yet, many people struggle with restless nights and waking up tired. The key to improving sleep quality often lies in practicing healthy sleep hygiene. This blog post explores practical tips to help you create a restful night routine, supported by insights from experts like Dr. Shaquala Reese at IGH Wellness in Bolingbrook.

What Is Sleep Hygiene and Why It Matters

Sleep hygiene refers to habits and environmental factors that support consistent, uninterrupted sleep. Good sleep hygiene helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed. Poor habits, like irregular bedtimes or screen use before bed, can disrupt your sleep cycle and lead to fatigue, reduced focus, and even health problems.

Dr. Shaquala Reese from IGH Wellness in Bolingbrook emphasizes that sleep hygiene is a foundation for overall wellness. She explains that improving sleep habits can reduce stress, boost immunity, and enhance mood.

Create a Consistent Sleep Schedule

One of the simplest ways to improve sleep is to go to bed and wake up at the same time every day, even on weekends. This consistency trains your body to expect sleep at certain times, making it easier to fall asleep naturally.

• Choose a bedtime that allows for 7 to 9 hours of sleep

• Set an alarm for the same wake-up time daily

• Avoid sleeping in late on weekends to prevent disrupting your rhythm

  
  

Design a Sleep-Friendly Environment

Your bedroom should be a sanctuary for rest. Small changes can make a big difference in how quickly you fall asleep and how deeply you rest.

• Keep the room cool, ideally between 60-67°F (15-19°C)

• Use blackout curtains or an eye mask to block light

• Minimize noise with earplugs or white noise machines

• Invest in a comfortable mattress and pillows that support your preferred sleeping position

  
  

Limit Exposure to Screens Before Bed

The blue light emitted by phones, tablets, and computers interferes with melatonin production, the hormone that signals your body to sleep. Avoid screens for at least 30 to 60 minutes before bedtime.

Instead, try relaxing activities such as:

• Reading a physical book

• Listening to calming music or nature sounds

• Practicing gentle stretching or meditation

  
  

Watch What You Eat and Drink

What you consume in the hours before bed affects your sleep quality. Heavy meals, caffeine, and alcohol can disrupt your rest.

• Avoid caffeine after mid-afternoon, as it can stay in your system for hours

• Limit alcohol intake; while it may help you fall asleep, it reduces sleep quality later in the night

• Eat light, balanced snacks if you’re hungry before bed, such as a small banana or a handful of nuts

  
  

Manage Stress and Relax Your Mind

Stress and anxiety are common causes of sleep problems. Developing a calming pre-sleep routine can help ease your mind.

• Practice deep breathing exercises or progressive muscle relaxation

• Write down worries or a to-do list earlier in the evening to clear your mind

• Consider guided meditation apps designed for sleep support

  
  

Get Regular Physical Activity

Exercise promotes better sleep by reducing stress and tiring the body naturally. Aim for at least 30 minutes of moderate activity most days, but avoid vigorous exercise close to bedtime.

Dr. Shaquala Reese at IGH Wellness in Bolingbrook notes that physical activity also supports mental health, which is closely linked to sleep quality.

Know When to Seek Professional Help

If you consistently struggle with sleep despite good habits, it may be time to consult a healthcare provider. Conditions like sleep apnea, restless leg syndrome, or chronic insomnia require specialized care.

IGH Wellness offers personalized sleep assessments and wellness plans tailored to individual needs. Dr. Shaquala Reese encourages anyone with persistent sleep issues to seek professional guidance rather than self-diagnosing.

Summary

Healthy sleep hygiene is a powerful tool for improving your nightly rest and overall well-being. By setting a consistent schedule, creating a sleep-friendly environment, limiting screen time, watching your diet, managing stress, and staying active, you can transform your sleep quality.