We all know that sleep is one of the fundamental pillars of our overall health and well-being, especially as it offers our bodies an opportunity to rejuvenate and repair themselves from the wear and tear of daily life. However, sleep has recently taken a backseat in our list of priorities as other things like work, responsibilities, and technology have provided constant distractions and stimuli.
If you’re looking to take a step back and bring the focus back to the quality of your rest, then here are a few things that you can do to get started!
Sleep Hygiene: What is It?
Contrary to what it may sound like, sleep hygiene actually refers to the habits and routines in your daily life that promote healthy sleep patterns. This includes everything from your bedroom environment to the activities that you do before you go to sleep and even some of the things that you do throughout the day. Sleep hygiene is incredibly important because it helps your body properly prepare for a good night’s sleep.
Tip #1: Have a Consistent Sleep Schedule
A good way to get the best sleep is to go to bed and wake up at around the same time every day, even on weekends. This helps regulate your body’s internal clock and circadian rhythm. After a while, you’ll actually notice that this becomes much easier as your body slowly adjusts and adapts to this new routine. You can also use a sleep tracking app to monitor your progress and ensure you’re maintaining a consistent sleep schedule.
Tip #2: Establish a Relaxing Bedtime Routine
The activities you do before you go to bed are crucial in helping both your body and mind wind down for the day, so it’s best to engage in calming and relaxing activities. You can read a book, take a warm bath or shower, or even do a relaxing yoga workout to help relieve you of all the stress and worry that you might have carried with you throughout the day. The focus of these activities should be calm and relaxation rather than stimulation and excitement.
Tip #3: Lifestyle Habits and Changes
There are a few things that you can do during the day to help you get a better rest later in the night. It’s actually been scientifically proven that regular physical activity can help promote better sleep due to the calories and energy that you burn in your workout, but make sure to avoid anything too vigorous too close to your bedtime as this will have the opposite effect.
It’s also encouraged that you be mindful of the items you eat and drink as you approach your bedtime. Naturally, it’s best to avoid heavy meals, caffeine, alcohol, or sweets as these can interrupt your sleep cycle later on. You should also limit daytime naps as much as possible and keep these to 30 minutes at most to prevent them from disrupting your sleep at night.
Lastly, while it’s almost impossible to completely eliminate stress and anxiety from your life, it can help to incorporate some stress-reducing practices such as meditation, deep breathing exercises, or journaling.
Tip #3: Have a Comfortable Sleep Environment
Your sleep environment plays a big role in your sleep quality, which is why it’s important to make your bedroom as comfortable as possible. There are a few things that you can do to create a space that is conducive to sleep, one of which is investing in soft and supportive mattresses and pillows. You can also turn on the air conditioner to lower the temperatures in your room as this has been proven to help you sleep more easily.
It’s also important to minimize any noise or light disruptions, which can disrupt the sleep cycle of your body. Consider getting some high quality earplugs or a sleeping mask to block out the distractions coming from outside your home.
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