Sleep Hygiene: Building Better Bedtime Habits
Good sleep hygiene is the foundation of quality rest. It encompasses the habits and practices that are conducive to sleeping well on a regular basis.
Key Principles of Sleep Hygiene
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can help you fall asleep and stay asleep for the night.
Your bedroom should be cool, quiet, and dark. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.
The blue light emitted by phones, tablets, computers, and TVs can interfere with your sleep. Try to avoid screens for at least an hour before bedtime.
Avoid large meals, caffeine, and alcohol close to bedtime. While alcohol might make you feel sleepy, it can disrupt sleep later in the night.
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try not to exercise too close to bedtime.
The Bottom Line
Good sleep hygiene is about setting yourself up for success. By making small changes to your daily routine and sleep environment, you can significantly improve the quality of your sleep.