Sleep hygiene is defined as healthy sleeping habits that are conducive to regular quality sleep. Sleep is very important for improved physical and mental wellbeing. Sleep may improve your quit abilities and leave you more energized to be in the right frame of mind to take on each day.
6 Tips from Mayo Clinic to improve sleep:
- Stick to a sleep schedule: This may look like going to bed and waking up at or around the same time daily. Set aside no more than 8 hours for sleep. The recommended amount of sleep is about 7 hours for adults.
If you cannot fall asleep after 20 minutes, get up, leave the room, and do something relaxing. It is this idea that you should only utilize your bed to engage in sleep or intimacy, to avoid associating your bed with other activities making it hard to sleep.
- Pay attention to what you eat and drink: Don’t go to bed hungry or stuffed. Provide caution around caffeinated beverages and if you are using nicotine and have had noted sleep disruptions, you may benefit from avoiding it 1-2 hours before bed.
- Create a restful environment: Create a room that is ideal for sleeping. Avoid light from screens or TVs as it may disrupt your ability to fall asleep. Practicing calming activities such as relaxation techniques before bed can promote better sleep. Visit Dr. Amit Sood’s website for ideas http://stressfree.org/
- Limit daytime naps: this can interfere with nighttime sleep. If you find you must take a nap during the day, try to limit it to 30 minutes.
- Include Physical Activity in your daily routine: Physical activity and spending time outdoors can contribute to better sleep.
- Manage worries: Bedtime is a time when our worries tend to take over since we do not have the daytime distractions. One tip try to resolve worries before bed or write them down to concur tomorrow. Practicing stress management techniques may be beneficial. More information on stress and resiliency on http://stressfree.org/
Don't forget to check out last week's blog: Not sleeping?