“According to the American Sleep Association, clean sleep, also known as sleep hygiene, is defined as the practices and habits one can create to promote good sleep on a regular basis.”
- Quality sleep is essential to overall health and well-being
- Clean sleep includes the practices and habits that promote better sleep
- Sticking to a bedtime routine and improving your sleep environment can help enhance sleep quality
What Does Clean Sleep Mean?
From clean eating to clean beauty and clean lifestyles, people are increasingly gravitating toward more natural, less processed, and more wholesome habits that may promote better overall health. So, how does clean sleep fit into this trend?
According to the American Sleep Association, clean sleep, also known as sleep hygiene, is defined as, “the practices and habits one can create to promote good sleep on a regular basis.” Simply put, clean sleep is about prioritizing your sleep health for your greater well-being.
Why Quality Sleep is Important
Sleep is vital to overall health, so if you’re not consistently getting quality sleep, it can reduce productivity and increase the chances for mishaps (think: motor accidents). Regular poor sleep can even have an influence on basic patterns of behavior that affect family health and interpersonal relationships. If ignored, ongoing poor sleep habits can lead to sleep disorders, which are associated with an increased risk of heart disease, high blood pressure, obesity, and type 2 diabetes.
How Can You Improve Your Sleep Health?
- Stick to a Routine: Implementing a sleep routine can be key to achieving better sleep. Research shows going to bed at the same time each night and waking up at the same time every morning, including on the weekends, can aid in better quality sleep.
- Avoid Devices and Vices: Shut down electronic screens 30-45 minutes before bed since the blue light they emit can suppress the secretion of melatonin, the key hormone that controls sleep. Instead of watching TV or scrolling through your phone, consider picking up a book or listening to a calming podcast. It’s also recommended to avoid caffeine, alcohol and tobacco before bed as those can also disrupt quality sleep.
- Improve Your Sleep Environment: A clean, relaxing sleep environment is an easy way to help achieve a better night’s rest. Consider implementing simple measures like washing your bedding in water 130°F or hotter weekly and using allergen-barrier bedding like AllerEase. AllerEase bedding products block up to 99.9% of allergens such as dust mites, bed bugs and other irritants that can disrupt sleep. What’s more, many AllerEase products are hot water washable which makes removing bacteria, dirt, and surface allergens a breeze, and AllerEase pillows can even be safely re-fluffed in your dyer!
- Stay Active During the Day: While it might sound counterintuitive, regular exercise and physical activity during the day can help you to fall asleep easier at night and stay asleep longer. However, try to wrap rigorous physical activity before 2:00p.m. to ensure it doesn’t disrupt sleep later at night.
Taking the time to establish healthy habits, including those to achieve cleaner sleep, will benefit your overall health for years to come.