What is sleep hygiene?
Sleep hygiene refers to the behaviors, habits, and practices that help us get good, restful sleep on a regular basis. Good sleep hygiene is crucial for both physical and mental health. When we practice good sleep habits, we are more likely to fall asleep easily, sleep soundly through the night, and wake up feeling refreshed.
Here are some key tips for practicing good sleep hygiene:
- Stick to a regular sleep schedule. Going to bed and waking up at about the same time every day helps regulate your body's internal clock so you can fall asleep and stay asleep more easily.
- Create an optimal sleep environment. Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a fan, white noise machine, or earplugs if needed. Also make sure your mattress and pillows are comfortable.
- Avoid screens before bedtime. Put away phones, tablets, TVs, and computers at least 30 minutes to an hour before trying to fall asleep.
- Establish a calming pre-bed routine. Activities like taking a bath, reading, gentle yoga, or light stretches help transition both the mind and body into sleep mode.
- Limit daytime naps. While short power naps can boost energy levels, longer or later naps can make it tougher to sleep at night.
- Exercise regularly. Moderate daytime exercise helps relieve stress and fatigue so you sleep more soundly. But avoid vigorous workouts close to bedtime.
- Manage stress and anxiety. Unmanaged stress and racing thoughts can severely disrupt sleep. Try relaxation techniques like meditation or deep breathing before bed.
- Avoid heavy meals, nicotine, caffeine and alcohol before bedtime. These can all interfere with ability to fall asleep and stay asleep. Stop eating 2-3 hours before bed.
By being consistent with these healthy sleep habits, you can improve sleep quality, feel more energized and clear-headed during the day, and support overall health. If you have any other questions, you can consult with the experts at Harmonize Wellness Clinic.