Sleep Hygiene may sound a little bit weird but what we are really talking about is Healthy Sleep Tips. Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good “sleep hygiene.”
Try to keep the following sleep practices on a consistent basis:
*Keep the bedroom, noise free. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs.
* Sleep on a comfortable mattress and pillows.
*Avoid bright light in the evening and expose yourself to sunlight in the morning.
*Avoid heavy meals in the evening. Spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
* Avoid alcohol, cigarettes and caffeine as this can disrupt sleep.
*Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
* Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends.
* Practice a relaxing bedtime ritual. It can be reading a magazine, Bible or Quran or enjoying a hot chocolate drink. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
* Avoid naps, especially in the afternoon.
* Exercise daily, but not at the expense of your sleep.
*Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees.
Well, If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.