Most people have probably heard the term sleep hygiene before, but not everyone is exactly sure what it means or how it can be applied for a healthier happier life.
What is Sleep Hygiene?
Sleep hygiene includes all the peripheral activities and practices that contribute to a good night’s sleep. This is not just what you do at bedtime but all the things that you will do in your day to make your sleep at night a more restful and enjoyable thing.
These simple practices can help anyone sleep better and with higher quality sleep. This means waking with greater stores of energy and feeling better rested. It may be a challenge to take on all 10 practices at once, for this reason we suggest beginning with about 2 or 3 at first.
Choose you practices based on what you believe are the greatest obstacles to you getting a fully rested night’s sleep. Once you have fully integrated these practices into your routine, you may want to consider adding some more.
Also Read: Gucci Mane Weight Loss Diet & Transformation
10 Sleep Hygiene Principles
Here are 10 things you can do to improve the hygiene of your sleep and thereby the quality of your nightly rest.
- Wake up at the same time each day – even on the weekends, this will begin to build a strong sleeping pattern.
- Expose yourself to natural light as soon as possible. Open the windows and curtains and allow the healthy sunlight to come streaming in – perfect for enjoying that fresh morning brew.
- No Naps, unless you are a shift worker, naps can interfere with the quality of your sleep. If you feel that you are getting more and more tired, don’t jump in bed, rather consider heading to bed earlier that evening.
- Cut the Afternoon Caffeine! Coffee has a half-life of 5 hours, which means that half the caffeine content you drank will still be in your body five hours later. Then, the next half will be eliminated in the next 5 hours. This means that by 10pm, 25% of the caffeine you ingested at dinner time will still be keeping you awake.
- Avoid intensive exercise late in the afternoon. Intense physical exercise can do much to invigorate the body. If you were to practice your routines within 2 or 3 hours of bedtime, you may find it difficult to nod off.
- Drink Less Alcohol. Just one drink can seriously impact your capacity to sleep and can reduce the quality of your rest and repose.
- Create a bedtime routine. Your body will respond well to that bedtime routine you have mastered. Drink a relaxing tea, dim the lights, take a warm bath, put all electronic devices away for at least an hour before bed and avoid doing anything work related while in your bedroom. You want your mind to associate your bed and bedroom with rest and sleep.
- Make your bedroom more conducive to sleep. Get the right pillows, supportive Bear mattress and comfortable bedding, keep the temperature nice and low as well.
- There are only two things you should be doing in bed, sleeping and sex. Other things like TV, phone conversations, arguments and computer use should be kept outside.
- Having trouble going to sleep? Don’t force it! If you have not nodded off within 10 to 15 minutes, try doing something else for a while and get back to sleeping when you are really tired.