Nothing beats a good night’s sleep, but often our sleep gets stolen due to our own bad habits. Sleep is a huge contributor in maintaining good health. It can help reduce stress, improve memory and energy, and is a key player in boosting the immune system and helping the body repair from everything we throw at it during the day.
Sleep hygiene is behavior you can do to promote and improve good sleep. We’ve all heard about the effects of screens to close to bedtime and have made the mistake of caffeine too late in the day, but there are a few other things that maybe you haven’t considered. So, grab your smoothie and let’s dream up some other tips that might help.
Maintain a Regular Sleep Routine
Try to go to bed and wake up the same time. Ideally, your schedule should stay roughly the same every night of the week – being a weekend warrior can wreak havoc on your weekday schedule. And as tempting as they are, avoid naps as they can decrease the amount of sleep needed at night.
Don’t Stay in Bed Awake
If you find yourself stewing or not able to sleep for more than 5-10 minutes in the middle of the night, don’t stay in bed. Trick here is to get up but stay in the dark. Solve your problems on your couch until you are sleepy, then go back to bed. Avoid screens during this time, as they can keep you awake. For some, this can happen several times at night: not to worry! Just maintain your regular wake time and try to avoid naps.
Exercise promotes sleep, but keep in mind that rigorous exercise to close to sleep can circulate endorphins which may make falling asleep difficult. Instead aim for morning or afternoon workouts when possible.
Simply, the key to quality sleep is ensuring your room is quiet, comfortable, cool, and dark. Bad sleeps occasionally are inevitable but if you keep these sleep hygiene tips in mind, you might find you are more often than not waking up on the right side of the bed! Sweet Dreams!