Acquiring a healthy sleeping routine can make a big difference in your well-being and quality of life. Healthy sleep habits are commonly referred to as having good sleep hygiene. To maintain good sleeping habits, follow the sleep practices below consistently.
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Stick to the same sleeping schedule, specifically with the same bedtime and time of waking up, even on weekends. This sense of normality usually regulates the body clock and can help you in falling and staying asleep at night.
Encourage your kids to get into a sleep routine too, especially as they transition back to school. Otherwise those early mornings will be a rude awakening for them after long summer sleeps!
Also, create a relaxing ritual for your bedtime. A routine and relaxing activity that happens right before bedtime usually helps to separate your sleep time from other activities that can cause anxiety, stress and anxiety right before trying to get some shut eye.
A routine activity that is calming can help you get sound and deep sleep on a daily basis. Doesn’t that sound amazing?!
Of the healthy sleep habits here, this one is actually more about what to avoid than what to do. If you have trouble sleeping at night, it might be tempting to take naps in the afternoon – But try to resist the urge.
While power naps can help you get through the day, they can make it difficult to catch some z’s come nighttime. It’s therefore in your best interests to avoid naps so that you can get some slumber at night.
Exercise regularly. Even if you’re not able to do vigorous workouts, light exercises are better than no physical activity at all.
As for what time of day is best to exercise, getting in your cardio earlier in the day can lead to a deep sleep tonight. Here’s more about the timing of your workout.
While you can exercise at any time of the day, don’t make it at the expense of your sleep.
Next up, re-evaluate your bedroom. It’s best to design the room environment with conditions that make sleeping easier. Specifically, look at
For example, keep your bedroom cool, with a temperature of between 60 and 67 degrees Fahrenheit. In addition, isolate your bedroom from noises that can wake you from a deep snooze.
Also try to remove any light from the bedroom when its sleep time. The same goes for any other distractions in your room.
Of course, not all distractions are easy to remove… such as a snoring partner. If there are disturbances that are difficult to avoid, consider getting eyeshades, blackout curtains, earplugs, ‘white noise’ machines, fans, humidifiers. and other gadgets that can make your environment more conducive to sleep.
A comfortable mattress and pillows are essentials when it comes to healthy sleep habits. The ideal mattress is both supportive and comfy.
Most quality mattresses have a lifespan of between 9 to 10 years, and the one that you are using may have exceeded its lifespan. Read these American Freight mattress reviews to find a new mattress.
Then look for a comfy pillow (or two). Ideally, your bedroom, including the pillows, is not only inviting and attractive, as but also free from allergens that can affect your health.
Furthermore, get rid of objects in the room that can cause slip and fall accidents in case you wake up at night. That’s the last thing anyone needs, especially around midnight.
More healthy sleep habits:
Before sleeping, use a bright light to assist in managing the circadian rhythms in your body, along with getting in a bit of sunlight each morning. Later, as evening sets in, try to avoid bright lights.
For healthy sleep habits, the next one relates to nighttime activities. Specificially, do your best to avoid activities that can disrupt sleep, such as:
- Heavy meals
- Alcoholic beverages
Having spicy meals before sleeping can disrupt your sleep too. If it causes indigestion, for example, that makes it hard to fall asleep.
Whenever possible, avoid having large meals at least 3 hours before going to bed. If you find that you are hungry and you’re ready for a doze, then choose a light snack and try to have it about an hour to getting into to bed. That way your body can start to digest it and do so easier than following a big meal.
At the end of the day, take time to wind down. The body usually needs some time to adjust and get ready to shut down at the end of the day.
As such, before going to bed, try a calming activity, such as reading a book. For some individuals, using electronic gadgets like a laptop can lead to problems getting to sleep.
The reason why is that electronic gadgets emit light that activates the brain. If you usually have problems nodding off, avoid using those devices before going to bed or in the middle of the night.
If you still can’t sleep
If you’re finding it hard to fall asleep, consider going into another room and doing a relaxing activity until you are tired. Ideally, take work materials, televisions, and computers out of the bedroom.
When your bedroom is only for sex and sleep then your brain can make a strong association between the bed and sleep. Lastly, if there is an item or activity that causes you to have anxiety about getting sleep, try to keep it out of your sleeping routine.
What are some other healthy sleep habits? Do you do any of the things on the above list?