Struggling with brain fog, stress, or emotional exhaustion? Sleep quality plays a crucial role in how well you handle daily challenges. Poor sleep hygiene is a habit that disrupts healthy sleep and can lead to mental fatigue, decreased focus, and higher stress levels.

Improving your sleep hygiene can enhance mental clarity, emotional resilience, and overall wellbeing. Here’s how.

Why sleep hygiene matters for mental wellbeing and resilience

• Regulates mood and emotions: Poor sleep increases stress sensitivity and emotional reactivity.
• Enhances cognitive function: Good sleep boosts memory, focus, and decision-making.
• Strengthens stress resilience: A well-rested brain handles pressure and setbacks more effectively.
• Supports physical recovery: Quality sleep helps reduce inflammation and restore energy levels.

How to improve sleep hygiene

1. Set a consistent sleep schedule

Your body thrives on routine. Going to bed and waking up at the same time every day (even on weekends) regulates your circadian rhythm, making it easier to fall asleep and wake up refreshed.

✔ Try this: Set an alarm for bedtime, not just wake-up time, to remind yourself to wind down.

2. Create a relaxing night time routine

A predictable wind-down routine signals your brain that it’s time to sleep.

✔ Try this:

• Dim the lights an hour before bed to reduce blue light exposure.
• Do a calming activity like reading, stretching, or deep breathing.
• Avoid screens (phones, tablets, TVs) at least 30–60 minutes before bed.

3. Optimise your sleep environment

Your bedroom should promote rest, not stimulation.

✔ Try this:

• Keep the room calm, dark, and quiet (use blackout curtains and white noise if needed).
• Invest in a comfortable mattress and pillows.
• Use your bed only for sleep and relaxation. Avoid working or scrolling in bed.

4. Be mindful of food, caffeine, and alcohol

What you consume before bed affects sleep quality.

✔ Try this:

• Avoid caffeine at least 6 hours before bedtime.
• Limit alcohol. It may make you drowsy but disrupts deep sleep.
• Avoid heavy meals late at night; opt for light, sleep-friendly snacks (like bananas or almonds) if needed.

5. Manage stress before bed

An overactive mind can make it hard to fall asleep.

✔ Try this:

• Write down worries or to-do lists to clear your mind.
• Practice relaxation techniques like deep breathing or guided imagery.
• If you wake up at night stressed, avoid checking the clock. Focus on slow breathing instead.

Final thoughts

Good sleep hygiene isn’t just about getting more sleep. It’s about getting better-quality sleep. Small changes in your routine can boost mental resilience, improve focus, and help you handle stress more effectively.

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