The right amount of quality sleep is vital for our physical and mental health. A good night’s rest can improve our mood, memory, and concentration. Sleep is also when the body repairs itself.

“Sleep hygiene” describes the environment and routines that you adopt to help you rest well. 

This might mean pre-bed routines, diet, and how you manage in hotter weather, ensuring your sleep space is comfortable and conducive to rest.

Interestingly, sleep hygiene isn’t just about relaxing and avoiding caffeine before bed. Effective planning for a good night’s sleep actually begins the moment you wake up.

Keep reading to find out more.

1. Maintain a regular sleep pattern

Consistency is key to sleep hygiene and means going to bed at a similar time each night, but also waking up at the same time, even at weekends.

SAD, sunrise, or dawn simulation alarm clocks all look to do the same thing: mimic sunrise to help maintain your body’s circadian rhythms and wake naturally. While this might be less of an issue in the summer, when early morning light wakes you, they can be useful even now. If you have heavy or blackout curtains, a SAD alarm clock could be incredibly helpful.

You might also consider a sleep app. Many on the market look to track your sleep or wake you up at the optimal time in your sleep cycle.

This can make a huge difference to how you start the day, allowing you to hit the ground running.

2. Be sure to exercise and get plenty of sunlight early

After a humid summer night, it’s important to get moving early and doing so in natural sunlight is even more beneficial. 

Exercise provides the hit of endorphins while sunlight will top up your vitamin D. You might do the latter simply by opening your curtains, especially on sunny mornings.

Exposure to sunlight soon after waking effectively tells your body it’s daytime, helping to maintain a healthy circadian rhythm.

Keep exercising throughout the day, too. If you’re working, get out into the fresh air at lunch and take a stroll around the block, or book a gym class. If you’re retired, walking the dog or gardening will have the same effect.

3. Maintain a balanced diet and avoid stimulants later in the day

A healthy diet is key. Generally, that means a predominantly plant-based diet high in fruit, vegetables, legumes, nuts and grains. Unsaturated fats like those found in olive oil can also be good for you.

Avoid saturated fats like those in butter and cheese, and limit your salt and sugar intake. 

A plant-heavy diet doesn’t mean you need to cut out meat entirely. Red meat is a good source of protein and iron, but be mindful of how much you’re consuming. It might be advisable, though, to cut out processed meat and any foods that fit into the ultra-processed category.

In terms of your daily routines, simply try to avoid caffeine and alcohol too close to bed. And ensure your final meal of the day is at least two to three hours before you intend to sleep.

4. Employ a relaxing evening routine

In the same way that your morning routine requires sunlight and exercise, winding down in the evening means not exercising too close to bed and creating a calming and relaxing environment.

That means a bath and a book, or relaxing with a favourite piece of music.

You know what works for you, so try to find the time and space to switch off.

5. Create a restful bedroom environment and good routines 

Good summer sleep hygiene starts with your sleep environment. That means successfully regulating things like:

• Temperature
• Noise
• Light 

This can be a difficult juggling act. Opening windows to stay cool can increase noise, while lighter nights and mornings might make keeping your room dark difficult. Fans can help. So too can eye mask and earplugs, but if you can do without, you might a more natural approach works best. Keep curtains closed during the day to keep your room cool, for example.

You might listen to music or use meditation apps to drift off, and consider a SAD alarm clock that will simulate a slow sunset.