We’ve all been there – tossing and turning, counting sheep, watching the clock, and begging for sleep to come. Lack of quality sleep can really mess with your mood, energy levels, and overall well-being. But have you thought about your sleep hygiene lately? Sleep hygiene refers to habits and environmental factors that impact how well you sleep. Luckily, there are some easy tips you can follow to become a super sleeper.
Top 5 sleep hygiene hacks to try:
By incorporating these sleep hygiene tips into your routine, you can set yourself up for more restful and restorative sleep. Improved sleep quality can have numerous benefits, including increased energy levels, better mood, enhanced cognitive functioning, and a stronger immune system. Start prioritizing your sleep hygiene today for a healthier, more well-rested tomorrow.
1. Stick to a consistent sleep schedule
Consistency is key for better sleep. Having a regular bedtime and wake-up time even on weekends can help train your body’s internal clock. Aim to get between 7-9 hours of solid snooze time each night.
2. Create a sleep-friendly environment
Optimizing your bedroom for sleep is a game-changer. Keep your bedroom cool, dark, and quiet. Use blackout curtains or an eye mask to block out any external light sources. Minimize potential disruptions by turning off electronics like TVs and phones well before bedtime as those blue light screens can mess with your circadian rhythms. Make sure your mattress, pillows, and bedding are fresh and comfortable.
3. Establish a relaxing bedtime routine
Having a predictable pre-bed ritual helps cue your body that it’s sleep time. Maybe it’s taking a warm bath or shower, practicing stretching or yoga, reading a book, listening to soothing music, or practicing relaxation techniques like deep breathing exercises or meditation. Avoid any stimulating activities like work, intense exercise, video games, or social media close to lights out.
4. Limit caffeine & alcohol close to bedtime
If you’re having trouble sleeping, look at your intake of caffeine and alcohol. Caffeinated drinks like coffee, tea, and soda can linger in your system for hours, making it hard to fall and stay asleep. Try to limit your intake of caffeinated beverages especially in the late afternoon and evening hours. While alcohol may help you fall asleep initially, it can disrupt your sleep later in the night and reduce sleep quality overall.
5. Get regular exercise (But not too close to bedtime)
Regular daytime exercise during the day can promote better sleep at night. Getting your body moving and heart pumping can help relieve stress and anxiety that could otherwise keep you up at night. Just don’t plan any intense workouts too close to bedtime because that can have the opposite effect and make it harder to fall asleep. Aim to finish your workout at least a few hours before you plan to go to bed.
