What Is Sleep Hygiene

An essential part of getting a good night’s sleep is to practice good sleep hygiene regularly.

Sleep hygiene is an individual’s routines and habits that contribute to his, or her, nightly sleep patterns.

Good Sleep Hygiene Involves:

  • Creating a comfortable sleep environment. This involves monitoring the room’s temperature, darkness and noise levels.
  • Following a bedtime regimen in order to establish regularity in your nighttime routine.
  • Going to sleep at about the same time every night.
  • Waking up around the same time daily.
  • Avoiding stimulants a few hours before bed time, including caffeine and nicotine.
  • Exercising regularly.
  • Reducing, or preferably eliminating, daytime napping.
  • Limiting bedroom activities to sleeping only.
    • Do not do homework or other work in your bedroom.
  • Minimizing screen time near bedtime.
    • Electronic screens radiate blue light, mimicking daytime wavelengths, which keeps the brain awake.
  • Being aware of food and drinks you consume throughout the day.
    • Do not eat large meals immediately before bed.
    • Eating a healthy, nutritious diet contributes to better quality sleep.
  • Practicing calming meditation and deep breathing exercises before bedtime.

 
References:
https://www.sleepfoundation.org/sleep-topics/sleep-hygiene
https://www.tuck.com/sleep-hygiene/
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

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