5 Tips for Better Sleep Hygiene
It’s here! We gain an extra hour of sleep! Although many of us dread how early it becomes dark, most of us appreciate the extra hour of sleep we get. As we go into the shorter days of light, and into the holiday season, it is the perfect time to remember good sleep hygiene. For some past tips and discussions on sleep hygiene, check out a previous blog post. If you are looking for some quick tips for the upcoming time change, continue reading for my top 5 tips when it comes to proper a healthy sleep routine.
Set a consistent bedtime. Go to bed at the same time every night, even on the weekends. Okay, let’s be realistic… many of us don’t follow this. I get it. Life happens- you go out on the weekends, you have to finish work before bed, and then it’s a habit that has gone out the window. All I ask is that you try. Try to find a consistent bedtime that you can make the majority of the time.
Make your sleeping area calming. Don’t do anything else in the area you sleep. This includes watching TV, studying, doing work/homework, being on the phone, and exercising. Make your sleeping area a calming and relaxing place that encourages your body to relax and sleep. This might include comfortable bedding and sheets, blankets and pillows, black-out curtains and subtle curtains, candles or aromatherapy, calming colors, and noise machines. Whatever is calming and relaxing for you, try to make that happen where you sleep.
Exercise. Include physical activities into your daily routine as this can help you fall asleep faster at night. The trick with exercising and physical activity is to make sure you don’t do it too close to bedtime as it will wake you up and not help you sleep. However, think of the days where you have so much running around to do or the days you are super busy. You usually hit the pillow at night and are out. We can make that happen more frequently. Find time in your schedule to devote to exercising and physical activity.
Avoid caffeine and alcohol before bed. We are a society that loves caffeine and for some of us, caffeine doesn’t impact our sleep. However, as much as you can, try to limit your caffeine intake to mornings and early afternoons. Some people also swear that they need to have an alcoholic beverage to get to sleep. If this is you, I would encourage you to evaluate what you can be doing differently. Yes, alcohol is considered a depressant and has some sedative properties. However, the use of alcohol close to bedtime has been shown to impact your sleep cycles later on in the evening. This may cause you to have an unrestful night’s sleep and even wake more frequently.
If you can’t sleep, get up. This one might seem odd, but don’t toss and turn in bed. If you cannot get to sleep after about 20 minutes, get up. You don’t want to train your brain that it’s okay to be in bed and not sleep. Get up and try to do something relaxing that does not include eating, screens, or much physical activity. Grab a small glass of water, stretch or even read something. Grab a magazine that’s not necessarily a page-turner, and sit with dim lighting to read for a little while.
Sleep is one of those things that are crucial for us, but usually the lowest on our priority list. When we don’t get enough sleep, it can have a domino effect on our mood, concentration, and judgment. I encourage you to try and prioritize your sleep and sleep hygiene. Your body will thank you!