5 Actionable Tips For A Better Sleep Hygiene

Sleep Hygiene

Don’t Bring Work To Your Bedroom


Your bedroom should be a slumber space. Working and replying to work-related emails in bed, watching TV, knitting or even eating in bed are nothing but poor habits that may have a negative impact on your sleep quality. Rather than bringing all of these potentially stressful activities to your bedroom, try to replace them with relaxing, restful activities that promote sleep.


Don’t Lie In Bed If You Can’t Sleep


If you find yourself awake in bed for more than 15 minutes, get up and move around. Your mind may be racing like that because it associated the bed with a place where to start unfolding scenarios and worries of all sorts. You should interrupt this pattern by doing something else such as reading a book, listening to some music or playing with your dog. Meditation could also work. Return to bed as soon as you feel sleepy.


Avoid Caffeine, Nicotine And Alcohol Intake In The Evening


Caffeine, nicotine and alcohol interfere with your normal sleep cycle. You probably know already that caffeine is a stimulant. What you may not know, though, it that its effect lasts much longer than many people think. You should stop caffeine consumption 6-8 hours before bedtime. Nicotine, also, can affect sleep, making you more prone to developing sleep troubles. At the same time, nicotine is a stimulant, hence promoting further health issues. Alcohol does help you fall asleep faster, but it disrupts your regular sleep patterns by waking you up in the middle of the night. For a restful sleep, specialists recommend to refrain from alcohol consumption for at least four hours before going to bed.


Take Sleeping Pills With A Grain Of Salt

Taken on regular basis, sleeping pills become inefficient in as little as two weeks to one month. Furthermore, when taken over long periods of time, sleeping pills may worsen various sleep troubles such as sleep apnea. If needed be, take sleeping pills only occasionally, after a throughout assessment of the benefits vs. drawbacks ratio.

Avoid Rigorous Exercise In The Evening

24-hour gyms may seem great, but they aren’t doing you any favor. Exercise increases your heart rate, raises your core temperature and increases your adrenaline production. This isn’t exactly the best thing to help you fall asleep. If you find that evening workouts make you too alert to be able to sleep at your regular bedtime, try to shift these activities earlier in the day. Exercise in the morning, before going to work, if possible.

According to recent studies, each of us has an individual relationship between sleep and exercise. Some people workout in the evening, and then come home and sleep without interruption throughout the whole night. If this is you, there’s no need to change anything in your daily schedule. If not, this is the right time for some trial and error tests. Find the evening routine that works best for you and stick to it.


Make Your Bedroom Your Temple


We all know how difficult is to rest in a cluttered bedroom. Sort out those piles of unfolded laundry, pick up the trash, remove dirty glasses, and create an environment that invites you to sleep and relax. Ashley’s furniture quality reviews makes it an excellent choice for keeping your bedroom tidy and a place you want to enjoy and relax. Keep the temperature in your bedroom between 60 to 67 degrees Fahrenheit. Dim the lights and avoid using strong colors that could interfere with your ability of falling asleep as soon as you hit the pillow. Beware of electronic gadgets that emit blue light. If you need to wake up to the alarm clock, make sure you pick one that doesn’t use blue light.


If your bedroom is noisy during the evening and you can’t do anything about that, consider using white noise (a sleep playlist or a fan) or earplugs.

Category: Health
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