What is sleep hygiene? And why is it so important?

Your personal hygiene can be dirty or clean or somewhere in between.

So can your sleep hygiene.

The dictionary defines hygiene as conditions and-or practices conducive to maintaining health and preventing disease, especially through cleanliness.

So just as a soapy, daily shower works wonders for personal hygiene, a consistent bedtime, reducing screen time, exercise, a cool room and light and noise blocking can clean up your sleep hygiene and have you enjoying better quality and quantity of Zs.

Hush, a Canadian bedding and mattress brand, recently issued a five-point plan for a better night's sleep.

Obviously, Hush has an ulterior motive in that it wants to sell more mattresses and bedding to you in your quest for dreamy shut eye.

But Hush's suggestions are meant to work regardless of mattress and bedding brand.

"Sleep is a vital part of our daily routine, and while many may think that a cup of coffee can help on those days suffering from little sleep, it's only a short-term solution," reads Hush's manifesto.

"Understanding the importance of good, quality sleep hygiene is crucial, as lack of rest can lead to many problems, including high blood pressure, diabetes and depression. With these simple tips, you can drastically improve your sleep hygiene to ensure that you are well rested at night."

1. Consistent bedtime routines help match your body's circadian rhythm to your desired turn-in time.

Go to bed at the same time every night after a wind-down period, washing your face and brushing your teeth to allow your body to associate sleep with that routine to release natural melatonin, the sleep hormone.

2. Wind-down

The blue light from screens delays production of natural melatonin, so instead of watching TV or scrolling on your phone just before bed, opt for reading, a warm bath or meditation.

3. Daily exercise isn't just good for your physical health, but your mental health and your sleep.

Exercise first invigorates then makes you tired for a good night's sleep.

Therefore, make sure you hit the gym or go for that run at least three hours before bedtime.

In the same health category, don't eat too much or drink alcohol too much before bedtime.

4. Block out light and noise for the best night's sleep.

Go for blackout curtains if you can, wear an eye mask, shut the bedroom door and consider a white noise machine.

5. A cool room triggers your body's natural instinct to sleep.

So turn down the thermostat before bedtime in the winter, keep the air conditioning on in the summer, add a fan if your room tends to be stuffy or crack a window to let cool air in (if it doesn't also let in extra noise, of course).

6. Hush didn't include these items on its list, but one would imagine that reducing stress, sleeping with a non-snoring partner you love and comfy pajamas (or nothing at all) will also be conducive to sleep.

In reverse, if you have erratic bedtimes, love binging TV shows late into the night, try to slumber in a stuffy, noisy room and haven't bothered exercising in eons, you can expect a less than stellar night's sleep.