We often hear about the importance of getting enough sleep, but what about sleep quality? Just because we spend several hours in bed doesn’t necessarily mean we’re getting the restorative rest our bodies need. Enter sleep hygiene, the habits and practices that promote good sleep. Here’s a guide to better, more refreshing rest:
1. Stick to a schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s natural sleep-wake cycle.
2. Create a relaxing bedtime routine. Whether it’s taking a warm bath, reading a book, or practicing yoga or meditation, do something calming before bed to signal to your brain that it’s time to wind down.
3. Make your sleeping environment comfortable. Temperature, lighting, and noise all play a role in sleep quality. Keep your bedroom cool, dark, and quiet, and invest in comfortable bedding.
4. Limit daytime napping. While a short nap can be refreshing, too much daytime sleep can disrupt your nighttime sleep patterns.
5. Avoid stimulating activities before bed. This includes things like exercising, using electronic devices, and consuming caffeine or alcohol.
6. Don’t toss and turn. If you’re unable to fall asleep after 20-30 minutes, get up and do a relaxing activity until you feel sleepy again.
7. Manage stress. Stress and anxiety can interfere with sleep. Try relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization.
By following these sleep hygiene tips, you’ll be on your way to better, more refreshing rest. Sweet dreams!
