Good sleep hygiene habits

eingmeganl
Jun 19
2 min read

Good sleep hygiene refers to practices and habits that can help you have a good night’s sleep. Here are some key tips for maintaining good sleep hygiene:

1. Keep a Consistent Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends.
This helps regulate your body’s internal clock and can help you fall asleep and wake up more easily.

2. Create a Relaxing Bedtime Routine

Engage in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation exercises.
Avoid stimulating activities or stressful conversations.

3. Create a Comfortable Sleep Environment

Make sure your bedroom is cool, quiet, and dark. Use earplugs, blackout curtains, or a white noise machine if needed.
Invest in a comfortable mattress and pillows.

4. Limit Exposure to Light in the Evening

Reduce your exposure to bright light in the evenings, particularly blue light from screens (phones, tablets, computers).
Consider using blue light filters on your devices if you must use them before bed.

5. Be Mindful of What You Eat and Drink

Avoid large meals, caffeine, and alcohol close to bedtime.
While a light snack can be beneficial, heavy or rich foods can cause discomfort and disrupt sleep.

6. Stay Physically Active

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime.

7. Manage Stress and Anxiety

Practice stress management techniques such as deep breathing, meditation, or yoga.
Keep a journal to write down worries or plans before bed to help clear your mind.

8. Limit Naps