Hey There Sleepyhead!
So what is sleep hygiene?
Sleep hygiene is a set of habits that support quality sleep. These include lifestyle and dietary habits that align with the body’s natural rhythms. For some people, having good sleep hygiene might involve maintaining a regular sleep schedule and not drinking alcohol before going to bed. These and other habits can help improve sleep and overall well-being.In the long term, having poor sleep hygiene canlead tosleep disorders, such asinsomnia.
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Sleep hygiene checklist
The following strategies can help improve and maintain good sleep hygiene:
Have a sleep routine
The body operates on a 24-hour internal clock ie. our circadian rhythm. This affects how it functions, including the way that it regulates temperature and moods.Developing a consistent sleep-wake cycle helps keep the body’s clock regulated. To do this, try waking up at the same time every day, including on weekends and holidays. Then, work out a bedtime that allows for at least 7 hours of sleep every night.That said, it is best to avoid going to bed without feeling sleepy and lying awake in bed.
Avoid certain foods and drinks before bed
Caffeine and nicotine are stimulants that can keep the body awake, so avoid them at least4–6 hours before bedtime. Some substances containing caffeine or nicotine include: coffee tea some sodas, such as colas chocolate cigarettes certain medications, including some cold, flu,and migraine medicationsAlso, avoid alcohol 4–6 hours before bed, as it can negatively affect the quality of sleep.
Create an environment that supports sleep
Keeping the bedroom cool can help improve sleep. According to the National Sleep Foundation, a temperature of 60–67°Fis ideal. If light or noise is an issue, try blackout blinds or wearing an eye mask or earplugs. Some people also find that white noise, from a fan, for instance, helps.If possible, limit activities in the bedroom to sex and sleeping, to help emphasize the mental association between the bed and sleep.It can also help to invest in a comfortable mattress and bedding that supports the alignment of the spine and helps regulate temperature.
Relax before bedtime
Creating a relaxing routine to unwind before bed helps signal to the body that it is time for sleep. Aim to avoid screens, such as on phones and laptops, for at least 1–2 hours before bed. The blue light in these screens can disrupt the production of melatonin, the hormone involved in sleep. A relaxing routine might involve listening to calming music, reading something not too stimulating, or another gentle activity. Taking a warm bath or shower 1–2 hours before bed can also help a person relax. Also, as the body cools after the shower or bath, the drop in temperature can help signal sleep.
Get up if not sleeping
If sleep has not come after 20 minutes of trying, get out of bed. Sit somewhere dark and quiet, and do a calming, non stimulating activity. Once a person starts feeling drowsy, they can return to bed.
Other tips
The following strategies can also help improve the quality and regularity of sleep:
Get natural light in the morning upon waking.
Get regular exercise during the day.
Avoid napping after 2 p.m. and for more than 20–30 minutes.
Avoid checking the time in the night, which may cause or increase anxiety about sleep.
Aim to maintain daytime activities even if tired, unless doing so is dangerous.
Avoid eating 2–3 hours before bed. Avoid vigorous exercise 4 hours before bed.
Stay hydrated throughout the evening, but avoid drinking too much to avoid the bathroom trips at night.
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