10 Ways to Improve Your Sleep Hygiene

Having healthy sleep habits is often referred to as having good sleep hygiene.

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis:

  1. Add Melatonin – Take a natural melatonin supplement 15-30 minutes before bed, nightly.
  2. Dim the Lights – Turn lights down or off in your bedroom to stimulate the release of melatonin and initiate the sleep process.
  3. Settle Down – Avoid watching the news or an exciting sports game before bed.  Give your body time to settle down and get into sleep mode.
  4. Take a Warm Bath – Take a warm bath an hour before bed. Doing so will help release melatonin in your body.
  5. Eat a Light Snack – Have a light healthy snack (banana and peanut butter, a yogurt, etc.) an hour before bed.
  6. Don’t Work in Bed – Your bed is not an office.  Turn off your laptop, iPad and smart phone.
  7. Make a List – Write yourself a to-do list for the next day.  Get it on paper so it’s not swimming around in your head.
  8. Keep the Lights Off – If you wake up in the middle of the night, keep all the lights off.  Turning on the lights and reading will only confuse your body and throw off your sleep cycle.
  9. Bump up Your Bedtime – Try going to bed a half hour earlier to get more sleep.  The goal is 7-8 hours whenever possible.
  10. Exercise Early – Exercising too close to bedtime can get your adrenaline flowing making it harder to settle down.  Try to get your workout in earlier in the evening or better yet, in the morning.

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