Have you heard of the term “sleep hygiene?” If not, it may explain why you walk around in a tired fog throughout most days.
Sleep hygiene is an array of different habits and practices that you need to implement for better sleep quality and alertness during the day.
Here, you’ll learn how to take responsibility for your sleep hygiene so you can live your life with more alertness.
Eliminate Nighttime Caffeine and Alcohol Intake
The impact of caffeine on sleep is well-documented. Simply stated, avoid consuming caffeine for at least four hours before heading to bed.
Alcohol is another legal drug that negatively impacts sleep. Although it may help you fall asleep faster, you’ll get a poor quality of sleep while your body works to process the alcohol out of your system.
Avoid caffeine and alcohol when you start taking responsibility for your sleep hygiene.
Limit Daytime Naps
When you’re dragging yourself around and trying to stay functional during the day, a nap can be just what the doctor ordered. However, if you’re taking long daytime naps, your overnight sleep patterns will pay the price.
When needed, limit yourself to one nap per day of between 20-30 minutes. This will help improve performance, mood and alertness without getting in the way of proper overnight sleep hygiene.
Establish a Relaxing Bedtime Routine
Get your body ready for bed with a regular nightly routine that you do every evening. This can include reading a relaxing book, light stretching or a warm bath.
Try to avoid emotionally-charged activities or conversations when your bedtime is approaching. Keep relaxed and doze off soundly to sleep.
Sleep in a Pleasant Environment
Pillows and mattresses should be inviting and comfortable. If you’re sleeping on an old, uncomfortable mattress, it’s time to head to the mattress store and get one that suits your sleep needs.
Keep your bedroom cool, at between 60-67 degrees for the best sleep quality. Turn off the television, lamps and cell phones. These can make it difficult to fall asleep.
Also consider utilizing eyeshades, blackout curtains, white noise machines, earplugs, fans and humidifiers to help make your bedroom more relaxing.
Poor sleep quality has a negative impact on nearly every part of your daily life. If you find yourself yawning through the day’s activities, it’s time to make some changes.
With these four tips, you’ll be well on your way to better sleep.