Do you ever find yourself staring at the ceiling, wondering if you’ll ever fall asleep? Or maybe you wake up thinking it’s time to get up, but it’s actually 2 a.m.
If you’re in need of better sleep, it may be time to consider your sleep hygiene — and how your habits may be preventing you from getting the quality sleep you need.
Let’s get into what sleep hygiene is and the changes you can make to your daytime and bedtime habits to improve your sleep.
What is sleep hygiene?
Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life.
Your behaviors during the day — not just before you go to bed — can affect how well you sleep. Your food and drink choices, schedule, evening routine, and many other activities all play a part in your ability to sleep.
16 Tips for Better Sleep Hygene
- Keep a consistent sleep schedule. Get up at the same time
- every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least
- seven and eight hours of sleep.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed.
- Establish relaxing bedtime rituals.
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing. Keep the room cool, quiet, and dark
- Limit exposure to light in the evenings.
- Don’t eat a large meal before bedtime. If you are hungry at
- night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the late afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.