Improve your sleep quality and quantity by following some basic practices and habits that many refer to as “sleep hygiene”. Doing so can help maximize the time spent in deep, restorative sleep and maximize how many hours are spent sleeping soundly.
1. Establish a Consistent Bedtime Routine: Your body thrives off of consistency. Establishing regular bedtimes can reinforce a circadian rhythm, helping you feel alert throughout the day and improving sleep health; it may also make it easier for you to drift off at night.
2. Indulge in a Relaxing Pre-Sleep Activity: Take a warm bath, read a book or listen to music to help you wind down and prepare for sleep. Try doing these activities for an hour before going to bed so you can truly unwind and prepare.
3. Create a Quiet, Dark and Cool Bedroom Environment: Studies have indicated that rooms with cool temperatures and dark environments are most conducive to sleeping. You can achieve this by using light-blocking shades or curtains or covering electronics that emit light.
4. Limit Caffeine Late in the Day: Caffeine can keep you up at night and disrupt your natural sleep cycles. Try to limit your caffeine consumption to approximately 400 milligrams (about two cups of coffee or four sips of tea) before going to bed for optimal rest.
5. Minimize or Avoid Alcohol Consumption Before Bed: Even one glass of alcohol before you go to bed can disrupt your sleep pattern. A small amount may help you unwind, but too much alcohol may lead to drowsiness and difficulty falling asleep.
6. Limit Daytime Naps: Snagging off a nap during the day can disrupt your sleep schedule and impact how easily you fall asleep at night. It’s best to limit daytime naps to 15 minutes unless you are exceptionally fatigued.
7. Minimize Noise Pollution: Distracting sounds such as traffic, neighbors or other sources can disrupt your sleep. To combat this, turn off the TV and radio, turn down the volume on your phone or use earplugs to block out unwanted sounds.
8. Maintain a Healthy Diet: Eating a nutritious meal just before bedtime helps promote restful sleep. A small snack may help you get through the night, but try not to overindulge as this could lead to issues with insomnia.
9. Exercise Regularly: Exercising regularly is a great way to help you fall asleep more easily at night. Exercise, particularly in the morning, releases endorphins – natural hormones that promote feeling better and alert.
10. Make Gradual Adjustments: Making changes to your daily schedule can be challenging, so it’s best to do so gradually over time. Doing this will help you adjust to the new sleep patterns and minimize any jitters or headaches that may occur when things shift.
Enjoy a Warm Bath or Take a Sunbath: Before going to bed, take a warm bath to help ease you into your sleep cycle. Additionally, meditation is another great way to wind down.
