Sleep hygiene is the practice of making sleep a habit and creating an environment conducive to sleeping well. This includes making the right choices with food, exercise, and the environment. Good sleep has many benefits for the body and the mind. When people do not get enough sleep, they are more susceptible to physical and mental health conditions. However, there are simple and easy steps you can take to improve your sleep.
The most important part of sleep hygiene is establishing a schedule that helps your body and mind get the amount of rest they need. Some good habits include going to bed and waking up at the same time every day. In addition, make sure you are limiting your use of your bed to sleep. You should also try to keep the bedroom cool, dark, and quiet.
Another good sleep hygiene practice is to avoid using your cell phone, iPad, or other electronic devices in the hours before you go to sleep. Electronics can cause you to become too alert and jittery. They also prevent you from getting a full night’s sleep. Try using an ear plug instead. If you are still having trouble falling asleep, see a doctor.
Another sleep hygiene tip is to meditate before bed. It is thought that meditation can help your mind calm down. A sleep apnea machine may also be able to do the trick if you have sleep apnea, consult your sleep doctor for the details.
Another sleep hygiene tip is to take short naps during the day. Short naps can refresh you and prepare you for your commute home. Also, it is a good idea to keep a consistent dinnertime. Eating the same type of meal at the same time each day is good for your digestive system.
Having a consistent routine is important to your overall health and happiness. The best way to do this is to create a bedtime routine that makes you feel comfortable. For example, make sure you are tucked into bed before you start reading or watching TV. Doing this will also make you less likely to toss and turn at night.
Finally, another sleep hygiene tip is to use a fan to block out light. You should try to stay within the optimum temperature range, which is 65 degrees fahrenheit. Other tips are to wear eye masks or other forms of ear protection to drown out ambient noise.
While these tips can help you fall asleep and sleep better, there is no one size fits all solution. What you need to do is to make small adjustments to your sleep schedule to test out what works for you. These small changes can help you improve your sleep hygiene in no time.
Ultimately, sleep hygiene is a science-based practice that should be taken seriously. It is a key component to achieving the sleep you need to function and lead a happy, healthy life.
Taking the time to identify and address any sleep problems you have can be the first step towards a happier, more productive life.