Healthy Sleep Tips
Healthy sleeping habits
Healthy sleeping habits can make a big difference in the quality of your life. Healthy sleeping habits are often referred to as healthy sleep hygiene. Try to maintain the following sleep practices on a consistent basis Healthy Sleep Tips:
Adhere to a sleep schedule
Adhere to a sleep schedule at the same time of sleep and waking time, even on weekends. This helps regulate your body’s clock and can help you sleep and stay asleep throughout the night.
Convenient sleep activity just before the bright lights helps to separate your sleeping time from activities that can cause excitement, tension or anxiety, which can make it more difficult to sleep, sleep deeply, or stay asleep.
If you have trouble sleeping, avoid napping especially in the afternoon. Energy napping may help you pass through the day, but if you find that you can not sleep during sleep, eliminating short catnaps should help.
daily exercise. Exercising is best, but light exercise is better than not exercise. Exercise at any time of the day, but not at the expense of your sleep.
Evaluate your room.
Evaluate your room. Design your sleeping environment to create the conditions you need to sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should be free from any noise that may disturb your sleep. Finally, your bedroom must be free from any light. Check your room for noise or other distractions. This includes bed partner’s habits such as snoring. Consider using blackout curtains, eye shadows, earplugs, “white noise” machines, humidifiers, fans and other devices.
Sleep on a comfortable mattress
Sleep on a comfortable mattress and pillows. Make sure that the mattress is comfortable and supportive. The mattress you’ve been using for years has exceeded life expectancy – about 9 or 10 years for most good quality mattresses. Get comfortable pillows and make the room attractive and inviting to sleep but also free of allergens that may affect you and things that may cause you to slip or fall if you have to wake up at night.
Use bright light
Use bright light to help manage daily circadian rhythms. Avoid bright light in the evening and expose yourself to the sun in the morning. This will keep your circadian rhythms in good condition.
Avoid alcoholic beverages
Avoid alcoholic beverages, cigarettes and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating large or hot meals can cause discomfort from indigestion which may make it difficult to sleep. If you can, avoid eating large meals about two to three hours before bedtime. Try a snack before 45 minutes before sleep if you are still hungry.
Your body needs time
Your body needs time to move to sleeping mind, so spend the last hour before going to sleep doing a soothing activity like reading. For some people, using an electronic device such as a laptop can make sleep difficult because the specific kind of light emitted from the screens of these devices is activated on the brain. If you have a problem sleeping, avoid electronics before bedtime or at midnight.
If you can not sleep
If you can not sleep, go to another room and do some relaxation until you feel tired. It is best to remove work materials, computers and TVs from the sleeping environment. Use only your bed for sleep and sex to strengthen the bed-sleep bond. If you associate a particular activity or item with anxiety about sleep, delete it from your sleep routine.
If you are still having trouble sleeping, feel free to talk to your doctor or find a sleep specialist. You may also benefit from recording your sleep in your sleep diary to help you evaluate the common patterns or problems you may see in your sleep or sleep habits.