Getting a good night’s sleep is essential for our overall health and well-being (duh, right?). However, many of us struggle with sleep issues. And you probably haven’t had many PTs talk about sleeping– our patients usually are pretty awake when we treat them. But we spend a third of our lives in bed, and HOW we sleep can impact how we feel the other two-thirds. 

What is Sleep Hygiene?

Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. Good sleep hygiene can significantly improve the quality of your sleep. For adults, most experts recommend 7-9 hours of sleep per night for optimal health and well-being. We know how hard that can be.

Key Sleep Hygiene Practices

Here are some key practices to improve your sleep hygiene:

• Maintain a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s natural sleep-wake cycle.
• Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or listening to soothing music.
• Optimize Your Sleep Environment: Make sure your bedroom is dark, quiet, and cool. A comfortable mattress and pillows are also crucial.
• Limit Screen Time Before Bed: The blue light emitted from electronic devices can interfere with sleep. Avoid using screens at least an hour before bedtime. Also, use the “night mode” function on your phone in the evening.
• Avoid Caffeine and Alcohol Before Bed: Most coffee drinkers know their “last call” for their last cup before they know they’ll have trouble sleeping. But alcohol can have a similar effect; you may feel like you fall asleep faster, but did you know the quality of sleep is drastically reduced?
• Get Regular Exercise: Physical activity can improve sleep quality, but avoid exercising too close to bedtime.

Best Sleeping Positions

The position in which you sleep can also affect the quality of your sleep. Here are some of the best sleeping positions:

On Your Back

Sleeping on your back is often considered the best position for spinal alignment. It can also help reduce facial wrinkles. However, it may not be suitable for people with sleep apnea.

On Your Side

Sleeping on your side is a popular choice and can be beneficial for reducing snoring and acid reflux. It’s also a good option for pregnant women. However, it can sometimes lead to shoulder and hip pain.

On Your Stomach

Sleeping on your stomach is generally not recommended as it can put strain on your neck and back. It can also lead to discomfort and pain.

Choosing the Right Pillow

The right pillow is crucial for maintaining proper alignment and comfort. Here are some general guidelines:

• Back Sleepers: Choose a thinner pillow that supports the natural curve of your neck.
• Side Sleepers: Opt for a firmer, thicker pillow that fills the gap between your head and the mattress.
• Stomach Sleepers: A very thin pillow or no pillow at all may be best.

Using these techniques along with keeping your body healthy during your waking hours are two sides of the same coin. We understand the importance of both and are here to help you reach your performance goals and be the healthiest version of yourself!