Easy Ways to Improve Sleep Hygiene: Skimming in sleep is an unhealthy habit and a common one. According to the CIS, 1 in 3 adults. You do not receive the recommended 8 hours of care per night. In this article, you will learn how to improve your sleep hygiene. We start!
Sleeping is one of the pillars of good health, and consuming it enough can exercise trackers. But sometimes life gets in the way of a good night’s sleep, and that’s where sleep hygiene can help.
- What is sleep hygiene?
- How can you improve your sleep hygiene?
What is sleep hygiene?
“Sleep hygiene is an elegant way to say good habits that prepare your body and mind to sleep,” says Chris Brantner, certified sleep science coach and founder of SleepZoo. “Sleep hygiene encompasses all behaviors throughout the day that end up affecting your quantity and quality of sleep.” So…
How can you improve your sleep hygiene?
Here are 10 simple tips to Improve Sleep Hygiene.
1. Get Into a Bedtime Routine
Bedtime routines are not just for babies. Our bodies crave routines. Schedule an hour each night to turn off your devices, then find a calm ritual such as bathing, meditating or drinking hot tea (without caffeine, of course). Try to crawl under the covers around the same time each night.
2. Skip the Afternoon Coffee
“Caffeine in the afternoon can make it difficult to take you to bed. If your energy is lagging in the afternoon, leave the espresso socket and recharge it with some exercises on your desk.
3. Consider Skipping the Cup Too
Having a drink before bedtime can help you feel number, but it can also alter the quality of your sleep throughout the night. Studies have linked alcohol consumption before bedtime with snoring, sleep apnea, and decreased REM sleep. (And you will probably also have to get up to go to the bathroom at night).
4. Siesta Responsibly
Most doctors consulted recommend limiting daytime naps to “naps” of 30 minutes or less. More than that, and you are likely to wake up stunned. Also, if you take a long nap too late in the day, it can make it harder to fall asleep that night.
5. Splurge on the Sheets You Love
You spend almost a third of your life in bed, so your sheets shouldn’t be an afterthought. Don’t just buy the cheapest set you can find, choose a bed set that is comfortable and cozy.
6. Make Your Bedroom a Stress-free Zone
Your bedroom should be a quiet place. Get in touch with your interior Marie Kondo and eliminate the clutter of your bedside tables, offices, and floors. And keep all distractions, such as your laptop from work or that pile of unfolded clothes, out of sight.
7. Check the Thermostat
Your core body temperature decreases slightly in preparation for sleep, and keeping your room cool can help this process. The National Sleep Foundation recommends keeping the temperature in your room between 15 and 20 degrees Celsius at night.
8. Prohibit Devices Before Bedtime
The blue light of digital devices can alter the natural sleep-wake cycle of your body, not to mention that it is difficult to relax when you are in a Reddit rabbit hole. Ideally, you should be without screens 2 to 3 hours before bedtime. If that is not possible, invest in a pair of blue lenses that block the light for use while you travel.
9. Create a Soothing Playlist
Your bedroom should be as quiet as possible, but if total silence scares you, or you simply need to drown your neighbor’s nighttime barking dog, choose something relaxing to listen to, such as guided meditation or soft ambient music.
10. Follow Your Sleeping Habits
Portable technology not only serves to count the steps: many exercise trackers can also monitor your sleep patterns and alert you if you are falling short or waving frequently during the night.