SLEEP LIKE A BABY: MASTERING SLEEP HYGIENE

Why Can’t You Sleep?


Do you ever find yourself staring at the ceiling at 2 AM, wondering why you can’t fall asleep? Or waking up feeling exhausted even after eight hours in bed? You’re not alone!

Good sleep isn’t limited to the number of hours you sleep, sleep quality matters too. Poor sleep hygiene is one of the biggest reasons people struggle with rest. In this article, we’ll explore the right way to sleep and small changes that can make a big difference.

What is Sleep Hygiene?

Sleep hygiene refers to the habits, behaviours and factors in the environment that can be adjusted to improve your night sleep.

Think of your body as a phone, without proper charging, it won’t function well. Sleep hygiene is like having the right charger and using it correctly. The overarching aim is to improve sleep quality and ensure you wake up feeling refreshed.

The 7-Day Sleep Hygiene Challenge

Want better sleep? Try this one tip per day and keep note of your progress.

✅ Day 1: Set a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. Your body has an internal clock that works best with routine.

✅ Day 2: Create a Relaxing Sleep Environment
Make your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows. Use blackout curtains and/or an eye mask if needed.

✅ Day 3: Cut the Screens Before Bed
Blue light from phones and laptops tricks your brain into staying awake. Replace screen time with calming activities like reading a book.

✅ Day 4: Watch What You Eat and Drink
Avoid caffeine, alcohol, and heavy meals close to bedtime. Instead, opt for a light snack with protein and complex carbs, like bananas and peanuts.

✅ Day 5: Get Moving—But at the Right Time
Exercise helps you sleep, but intense workouts before bed can keep you stimulated. Try morning or afternoon exercise for the best results.

✅ Day 6: De-Stress Before Sleep
Try deep breathing, meditation, or journaling before bed.

✅ Day 7: Pay Attention to Your Sleep Patterns
Track your sleep and identify habits that work best for you. Keeping a simple sleep journal can help in this regard.

Do you have a sleep disorder? Take this quick quiz

Answer YES or NO:

  • Do you struggle to fall asleep more than 3 times a week?
  • Do you wake up feeling tired even after 7+ hours of sleep?
  • Do you have a roommate that complains about your snoring?
  • Do you feel excessively tired even during the day?

If you answered YES to multiple questions, it may be worth consulting a doctor about potential sleep disorders like insomnia.

Are you ready to sleep better?

Mastering sleep hygiene is all about consistency and small changes. Try the 7-day challenge, track your progress, and let us know how it goes.


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