Getting a great night’s sleep is something that everyone hopes for but can’t always achieve on a regular basis. Because the human body depends on sleep so it can function during the day, it is important that you do all you can to get an adequate amount of sleep every night. Sleep hygiene is defined as “habits and practices that are conducive to sleeping well on a regular basis.”
Having good sleep hygiene can help you maximize your sleeping hours. Use the sleep hygiene tips below to start sleeping better today!
#1. Create a Daily Sleep/Wake Cycle
Having consistent sleeping habits is key to good sleep hygiene. Going to bed and waking up at the same time every day helps to keep your sleep/wake cycle continuous. If you can, use the same sleep pattern during the weekend too so you don’t throw off the progress you’ve made during the week.
#2. Create a Soothing Sleep Environment
Calm, relaxing, and dark atmospheres trigger your brain to slow down and relax. A dark environment tells the body and brain that it’s time to rest. Consider using extra thick curtains, a comfortable sleep mask, or external cooling devices to improve your sleep quality.
Keep your sleep space cool by keeping the room temperature between 60 and 75 degrees Fahrenheit. If you have thin walls or a snoring partner, try a white noise machine to keep things quiet.
#3. Stay Active During the Day
Exercise is very important for your overall health and wellbeing. By staying active during the day, you will release any pent-up energy, allowing you to sleep more soundly at night. Make sure to exercise early enough during the day so that your adrenaline isn’t still pumping when it is time for bed. Cortisol, a stress hormone released during exercise, diminishes as the day progresses, which will help you sleep better at night.
#4. Limit Caffeine and Heavy Meals Before Bedtime
Try to avoid alcohol, nicotine, caffeine, and other drugs that can interfere with your sleep. Most of the items listed here are stimulants, which are designed to energize you. Therefore, ingesting any of these before bed is counterintuitive.
#5. Go to Bed with a Clear Head
To get a good night’s rest, it is important that you separate yourself from the stress of the previous day. This is easier for some people than others. If you have trouble clearing your mind before bed, consider using relaxation techniques such as meditation, taking a hot bath or shower, or reading. A racing mind is not indicative to a restful night’s sleep, so it is important to find time to relax before bed.
#6. Teach Yourself Ways to Fall Back Asleep
If you do happen to wake up in the middle of the night, do not focus on the time or the fact that you are awake. Instead of stressing out that you are awake, focus on your breathing. Concentrating on your breath takes the focus off of the time and allows you to move towards relaxation. If you still can't clear your mind, try writing down your thoughts or reading.
#7. Go to Sleep When You’re Truly Tired
Waiting to hit the hay until you are truly tired will help your body and mind adjust to sleep. Laying down and looking at your emails, social sites, and other apps are poor sleep hygiene habits. Try waiting until you truly can’t keep your eyes open any longer to go to bed.
#8. Establish a Pre-Sleep Routine
Taking a bath calms your body and senses and the varying temperatures help to prepare your body for sleep. If you can, avoid stressful conversations, don’t dwell on the mistakes of the day, and try not to engage in strenuous exercise before bed. If your mind is running a mile a minute, try jotting down your emotions and taking a look at them again in the morning with fresh eyes.
#9. Don’t Watch the Clock
Try not to spend hours focusing on the sleep you are missing out on or how much time is left before the alarm goes off in the morning. Worrying about missed sleep isn’t going to bring back the hours of fitful sleep. Turn your clock away from you to avoid any temptations.
#10. Invest in Helpful Sleep Aids
Your sleeping area should be cool, dark and very soothing. Creating this kind of atmosphere can be accomplished with a great bed and helpful sleep aids, such as a BedJet Climate Comfort System.
BedJet is the most powerful heating and cooling product available in the bedding industry. Using biorhythm sleep technology, BedJet uses personal information such as your age, sex, and body type to create a custom sleep temperature tailored for you to ensure that you get to sleep faster and stay asleep longer.Getting a good night’s sleep is a lot easier said than done. By doing your research and practicing good sleep hygiene, you will notice a marked improvement in your ability to get a quality night’s rest.