Sleep Hygiene
Introduction
The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits can help improve your sleep health.
WHY SLEEP IS IMPORTANT
Improved focus
Healthy heart
Improved Mental Function
Maintaining Healthy Weight
Athletic Performance
Stress Relief
Restored Immune System
Improved Mental Function
DETERMINANTS
Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness.j
Your daily routines – what you eat and drink, the medications you take, how you schedule your days and how you choose to spend your evenings – can significantly impact your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.
TECHNIQUES
It also includes techniques for stress reduction, relaxation and sleep schedule management.
Tips for Better Sleep
Good sleep habits can help you get a good night’s sleep.
Some habits that can improve your sleep health:
︎Be consistent
Go to bed at the same time each night and get up at the same time each morning, including on the weekends
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
Set Your Sleep Schedule
Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep that you need.
Have a Fixed Wake-Up Time:
Prioritize Sleep:
Make Gradual Adjustments:
Don’t Overdo It With Naps:
Follow a Nightly Routine
Keep Your Routine Consistent:
Budget 30 Minutes For Winding Down:
Dim Your Lights:
Unplug From Electronics:
Test Methods of Relaxation:
Don’t Toss and Turn:
Cultivate Healthy Daily Habits
Get Daylight Exposure:
Be Physically .
Don’t Smoke:
Reduce alcohol consumption;
Cut Down on Caffeine in the Afternoon and Evening:
Don’t Dine Late:
Restrict In-Bed Activity:
Have a Comfortable Mattress and Pillow:
Use Excellent Bedding:
Set a Cool Yet Comfortable Temperature:
Block Out Light:
Drown Out Noise:
Try Calming Scents:
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