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Bedtime Stories

What To Know About Sleep Hygiene

Sleep is an essential factor for good health and overall quality of life - if you didn’t know that, we’re sure you’ve at least felt the effects of a bad night's sleep! It’s crucial to not only make sure you’re getting enough sleep, but also create the best habits that guarantee you get the best quality of sleep possible. This is referred to as your “sleep hygiene.” With 36% of Americans saying they suffer from poor sleep, this is a major issue. We have tips to help you tackle it! 

Why Is Sleep Hygiene Important?

Most of us associate poor sleep with exhaustion during the day. Lack of quality sleep may also put you at higher risk for cardiovascular conditions, increased anxiety, and poor performance at school or work. Needless to say, it is critical to prioritize building the routines in order to get the sleep you deserve. 

Everyday Habits

Many of us only think about sleeping right as we’re about to climb into bed, but what we do during the day can either help or hinder us getting the best night’s sleep possible. Here are a few examples of ways you can modify your lifestyle to optimize your sleep:

  • Cut down on caffeine, nicotine, and alcohol.
  • Get regular movement throughout the day.
  • Go outside! Exposure to sunlight can improve your ability to fall asleep at night.

Your Sleep Schedule

While the obvious answer is to make sure you’re going to bed at a reasonable hour, there’s more to it than that. Research shows that anytime between 10 pm and 11 pm might just be the perfect time to fall asleep as it’s aligned with your body’s natural circadian rhythm. This has even been linked to minimizing your chances of heart disease!

Your Nightly Routine

Your nightly routine should be centered around relaxation. We’d recommend allotting at least 30 minutes before bed to wind down. Here are a few evening activities to relax and prepare you for dreamland ahead: 

  • Read: A healthy alternative to scrolling on your phone, reading is a great way to wind down and keep your eyes off the screen before bedtime.
  • Breathing Exercises: Maybe one of the oldest and most effective ways to relax, breathing techniques can quickly reduce heart rate, among other things that lead to relaxation. Try some of these proven techniques when you’re getting ready to hit the hay!
  • Meditation: Similar to breathing exercises, meditation is done to achieve a clear mind and a more relaxed mental state. There are plenty of apps offering guided meditations to help you get started. Some of the most popular are Calm and Headspace.
  • Relaxing Music: Listening to relaxing music, like ambient sounds, is a popular way to put yourself in the right mindset to fall asleep quickly.


Your Room

If there’s one thing we’re experts in, it’s how to optimize your bedroom for relaxation. We’ve given plenty of tips on this in our previous Bedtime Stories, so we’ll stick to the most important ones here.

  • Make sure you have the right mattress. Take our Sleep Quiz to find the best mattress for you! Not having the right support for you means less of a chance of a deep night’s sleep.
  • The right pillows and blankets are also an essential part of the bedroom. Luckily for you, OkiOki doesn’t just sell mattresses. Our bedding is some of the most comfortable you’ll find out there - we’ve got you covered, literally!
  • Make sure your room has as little light as possible when you prepare to sleep. Investing in quality blinds is the best way to make sure your room is as dark as it can be.

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