How to Improve Sleep Hygiene
Getting enough quality sleep is such an important aspect of good physical health
. It is the time where your body heals and repairs itself. Sleep deficiency
has been linked to an increased risk of cardiovascular disease, high blood pressure
, and diabetes. Your ability to function during the day depends on the amount and quality of sleep you are getting. The following are steps you can take to better your sleep hygiene:
- Set up a healthy and realistic sleeping schedule
- Stop eating 2 hours before bedtime
- Don’t drink fluids after your last meal, this will decrease the chances you’ll have to wake up to use the bathroom
- Reduce the amount of blue light you get an hour before you go to bed. Bluelight comes from computer, television, and phone screens, and this type of light arouses the brain.
- Avoid napping throughout the day. If you do take a nap, make sure it is before 3 pm, so that you are tired by the time it’s time to go to bed.
- Ensure your room is a tranquil space for you, especially your bed
- Establish a nighttime routine
- Set up relaxation techniques you practice before going to sleep
- Wake up at the same time every day
- Avoid caffeine and nicotine, especially close to the time you go to sleep