Effective Habits for Better Sleep Hygiene
Quality sleep is a fundamental pillar of overall health and well-being. In our busy lives, sleep often takes a backseat to work, socializing and endless screen time. By focusing on a few positive sleep habits, we can wake up feeling refreshed, rejuvenated and geared up to conquer the day.
Habit 1: Make Sleep a Routine
Our bodies thrive on routine and our sleep hygiene is no exception. Getting into a regular sleep-wake cycle (circadian rhythm), consistently helps regulate or internal clock and leads to a more restful sleep. Try to go to bed and wake up at the same time every day, even on weekends to regulate sleep hygiene.
Habit 2: Calm your Bedtime Ritual
Focus on calming routines just before bed such as reading a book, practicing gentle yoga, or taking a warm bath or shower to relax your mind and body. Calm activities set the stage for a restful sleep and signal your body to wind down.
Habit 3: Create A Sleep Sanctuary
Your bedroom should be an environment for the sanctuary of sleep. Keep it cool, dark and quiet. Invest in a comfortable mattress and pillows to support your body’s needs. Be sure to declutter your sleeping space and create an environment for rest and relaxation.
Habit 4: Limit Your Screen Time
Try to avoid using electronic devices like smart phones, laptops or tablets at least one hour before bed. These devices emit blue light that can disrupt our sleep patterns. Exchange electronics for activities that promote relaxation and mindfulness.
Habit 5: Be Mindful of Food and Beverage Intake
Avoid heavy, spicy or sugary foods close to bedtime and be mindful of your evening meals and beverages. Heavy foods can cause discomfort and disrupt sleep. Alcohol and caffeine can also interfere with sleep quality.
Habit 6: Keep It Moving
Regular physical activity during the day can improve sleep quality. It may be good to engage in moderate exercise like walking, swimming, or yoga however it is best to avoid intense exercise close to bedtime as it can make it harder to fall asleep.
Habit 7: Manage Exposure to Stress and Anxiety
Stress and anxiety can keep us tossing and turning at night. Try stress reducing techniques like deep breathing, meditation, or journaling to clear your mind before bedtime. If anxiety or worries persist, consider seeking guidance or support from a counselor or therapist.
Habit 8: Listen to Your Body
Everyone’s sleep needs are unique. Be in tune to yourself by paying attention to how you feel after different amounts of sleep and adjust your bedtime accordingly. Listen to the cues from your body and honor your own sleep needs.
Quality sleep is the cornerstone of a well-rested and rejuvenated you. Prioritize sleep, create a tranquil sleep environment and embrace calm bedtime rituals to experience the power of a good night sleep. The transformative power of restful sleep nourishes your mind, body and spirit and can help you embrace the energy to conquer each day.