There’s nothing quite like the frustration of lying awake at 2 am, watching the minutes tick by. You have a big day tomorrow and know you need rest, but your body and mind won’t cooperate. You’ve tried counting sheep, listening to rain sounds, even resorting to a nightcap, but nothing does the trick.
If this scenario sounds painfully familiar, what you need is sleep hygiene.
The 10 proven sleep hygiene rules
Do you struggle to fall asleep at night or wake up feeling groggy? The problem may lie with your sleep hygiene. Sleep hygiene refers to the habits and environment that affect your sleep quality. By making some simple changes, you can dramatically improve your ability to get the restorative rest you need.
Stick to a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time each day regulates your body’s internal clock.
Create a relaxing bedtime routine. Take a warm bath, read a book, or do some gentle stretching to wind down before bed. Avoid screens in the hour before sleep.
Make your bedroom a sleep sanctuary. Keep it cool (60-67°F/16-19°C) is ideal), quiet, and dark. Invest in a comfortable mattress, pillows, and bedding. Use your bed only for sleep and sex.
Limit caffeine and alcohol, especially later in the day. Caffeine can stay in your system for 8+ hours, so have your last coffee by early afternoon. While alcohol may make you drowsy initially, it disrupts sleep cycles.
Get regular exercise, but not too close to bedtime. Aim for at least 30 minutes most days, finishing a few hours before bed so your body has time to unwind.
Manage stress with relaxation techniques. If worries keep you up at night, try deep breathing, progressive muscle relaxation, or jotting down your thoughts in a journal.
Don’t watch the clock. Fixating on how much sleep you’re losing makes it harder to drift off. Turn your clock away from you or remove it from the bedroom entirely.
Get some sunlight during the day, which helps regulate your circadian rhythms. Aim for at least 30 minutes outdoors, especially in the morning.
Limit naps to 20 minutes and avoid napping after 3 pm. Napping too long or too late can make it harder to fall asleep at night.
If you can’t sleep after 20 minutes, get up and do a calming activity until you feel sleepy. Tossing and turning only increases frustration.
When you prioritize restful sleep, you allow your body and mind to recharge, repair, and prepare for the day ahead. You’ll feel more energized, focused, and resilient in the face of life’s challenges.
Don’t settle for subpar sleep. Start putting these proven sleep hygiene tips into practice tonight. Sweet dreams.
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