July 16, 2022

Sleep Hygiene Improvement Tips

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We’re all aware of our personal hygiene and dental hygiene, but you may not be aware of sleep hygiene even though it’s an essential part of our overall well-being.

Sleep hygiene is defined as the daily habits we keep that train our body on when it’s time to go to sleep.

But when we allow outside factors to influence our sleep (or lack there of), that’s when sleep hygiene can be an issue.

Centers Health Care has 8 quick tips to keep your sleep hygiene on point and working to give you the best night’s sleep possible.

  1. Consistent Bedtime

One of the best ways to get into a good routine is by going to bed around the same time every day, even on weekends.

  1. Wake Up at the Same Time

You’ll also want to keep your wake-up time consistent by not sleeping in on the weekends either. It may feel good to do so in the moment, but as long as you’re going to bed at the same time, you should be getting a consistent amount of sleep.

  1. Stay on Schedule

In addition to your bedtime and wake time being consistent, you should also try to exercise, eat, and take medications around the same time each day to, which helps get your body used to a schedule.

  1. Be Careful With Naps

If you’re well-rested, you shouldn’t have to nap, but if you do, limit it to an hour at the most and don’t nap after 3 p.m.

  1. Work Out Early in the Day

Save your more intense exercising for earlier in the day, as you want to be slowing your body down before bed. If you like to wind down the day with some activity, try yoga.

  1. No Late-Night Snacking

Your body will not get the rest it needs if it’s digesting a big meal when you lay down to go to sleep. You can also develop issues with heartburn and reflux if you’re snacking before bedtime.

  1. Put Away the Screens

Phones, tablets, and televisions should go off around an hour before bedtime. This is because the blue light that these devices emit can trick your mind into thinking that it’s daytime out and will not prepare it for sleep.

  1. Make Your Bedroom Conducive to Sleep

Keep your bedroom at a cool temperature and make it a calm, peaceful place to be. Sleep experts say the bedroom should be a haven for sleep and intimacy—don’t make it a place to exercise, watch TV, do work or homework, etc.

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