Sleep hygiene refers to a set of practices and habits that promote good sleep quality and help individuals achieve restful and rejuvenating sleep.
Key principles:
Use the Bed Only for Sleep and Intimacy: Avoid using your bed for activities like watching TV, working, or using electronic devices.
Create a Comfortable Sleep Environment: Ensure your bedroom is dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine. Invest in a comfortable mattress and pillows.
Watch Your Diet: Finish eating at least two hours before bed.
Mind What You Drink: Reduce your liquid intake in the evening.
Limit Screens: Avoid screens at least an hour before bedtime.
Establish a Bedtime Routine: Engage in calming activities before bed, such as reading, bathing, or meditating.
Limit Caffeine and Alcohol: Avoid caffeine and alcohol in the hours leading up to bedtime.
Get Regular Exercise: Engage in regular physical activity, but avoid intense exercise close to bedtime.
Manage Stress: Practice stress-reduction techniques, such as mindfulness, meditation, or yoga.
Limit Naps: If you nap during the day, keep them short (20-30 minutes) and earlier in the day.
Control Exposure to Sunlight: Sunlight exposure in the morning can help regulate your body’s sleep-wake cycle.
Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.