Do You Want a Better Sleep Routine?
This should help...
Your daily habits, especially those you engage in right before bed, can have a significant impact on how well you sleep. They may help people sleep well or may make it harder to fall asleep.
If you have trouble sleeping, check your sleep hygiene. A healthy lifestyle and simple behaviour changes can help you get a good night’s rest
You can increase your ability to get to sleep and stay asleep by adopting the following healthy sleeping practices.
TO DEVELOP SOUND SLEEPING PATTERNS, USE THE GUIDELINES BELOW:
Decide on a bedtime that will allow you to sleep for at least 7-8 hours.
Do not go to bed unless you are tired: If after 20 minutes you are still awake, get out of bed. Go engage in a peaceful activity with little exposure to light, such as reading a book, listening to calming music, or finding something soothing to distract you from sleep-related problems. It is crucial to refrain from using electronics.
Maintain a regular sleeping routine. Even on weekends and during holidays, rise at the same hour every day.
Attempt to put your anxieties or worries to rest before bed to help you manage your issues. Write down your thoughts and put them aside for the next day.
Simply sleep in your bedroom. Eat nothing and don't watch TV in bed. Use no electronic devices while in bed, including laptops, phones, or tablets. Ensure that your bedroom is dark, silent, and chilly. You'll link your bedroom with sleep rather than activity or tension if you solely use it for sleeping.
Limit your night-time exposure to strong light by avoiding lengthy use of light-emitting devices shortly before bed. To establish a setting that is appropriate for your needs, think about utilizing earplugs, a fan, room-darkening curtains, or other gadgets. I also like blue blocking glasses for this reason.
Before going to bed, practice relaxation techniques: Anxiety or muscle tension that may be keeping you up at night can be reduced with the use of deep breathing and muscle relaxation techniques.
Eat healthy. It could be challenging to get to sleep and stay asleep after a meal right before bed. However, a little meal before night tends to encourage
Avoid taking caffeine: Regular users can also have night-time withdrawal symptoms, which would make it difficult to sleep. Don't drink after midday and keep your daily caffeine intake to no more than two servings.
Don't drink alcohol right before bed. Alcohol acts as a sedative by reducing brain activity. Despite the fact that it could help you fall asleep, it disrupts your sleep at night, leading you to wake up frequently and experience nightmares. The optimal time to avoid alcohol is four to six hours before bed.
Better sleep can be facilitated by regular physical activity. However, refrain from exercising too soon before bedtime since it could make it difficult to fall asleep.
Limit your daytime naps because they can interfere with your nighttime sleep. Never take a sleep later in the day, and keep them to no longer than an hour.
I hope this helps.
If you have difficulty sleeping or want to improve your sleep, try following these healthy sleep habits.
Talk to your medical provider if your sleep problem persists.
If you missed it, catch our episode with Dr. Kirk Parsley on all things Sleep: