Sleep hygiene that works

Most of us have heard the phrase "sleep hygiene" so often it has started to sound like a lecture. But the basics really do work, and they work best when you apply them consistently rather than perfectly.

What it is

Sleep hygiene means the everyday habits and environment that either support or undermine good sleep. It is not about being rigid or perfect. It is about giving your body consistent, clear signals about when it is time to wind down and when it is time to be alert.

Signs to notice

• Taking a long time to fall asleep most nights.
• Waking often during the night or very early in the morning.
• Feeling tired even after a full night in bed.
• Relying on your phone, TV or worry to fall asleep.
• Inconsistent bedtimes and wake times across the week.

What helps

• Keep a consistent wake-up time, even on weekends. This anchors your body clock more than a fixed bedtime does.
• Get natural light in the morning, ideally within an hour of waking. This helps regulate your circadian rhythm.
• Keep your bedroom cool, dark and quiet. A fan, earplugs or blackout curtains can make a real difference.
• Reserve your bed for sleep and intimacy only. If you work or scroll in bed, your brain starts to associate the bed with alertness.
• Avoid heavy meals, nicotine and vigorous exercise close to bedtime.
• If you cannot fall asleep after about twenty minutes, get up and do something calm in low light, then return to bed when you feel sleepy.
• Build a short wind-down routine so your body learns to expect sleep afterwards.

When to reach out for help

If poor sleep has lasted for more than a few weeks, is affecting your mood, concentration or safety at work, or if you are relying on alcohol or medication to sleep, it is worth speaking to a professional. Persistent insomnia can sometimes be linked to anxiety, depression or other health conditions that deserve proper assessment.

Getting help in South Africa

Your employer's EAP through Cleared Mind offers confidential counselling that can help you unpack what is disrupting your sleep, whether that is stress, worry or habits that have built up over time. You can also speak to your GP, who can rule out physical causes and refer you to a sleep specialist if needed. SADAG's Mental Health Line (011 234 4837) is available if sleep problems are tied to anxiety or low mood.