Sleep Hygiene is the practices and habits you can create to promote good sleep on a regular basis. These practices and habits include:
- Sleep schedules: Try to have a regular sleep schedule, whether sleeping during the night or day. Consistent sleep and wake times is important for all ages. Try not change the times when you sleep, even on weekends. Expose yourself to light during the day, but avoid daylight before you go to bed.
- What is an appropriate sleep setting? Make your bedroom quiet, dark, relaxing and a comfortable temperature. The bedroom should only be used for sleep and sexual activities.
- How does physical activity impact sleep health? Exercise can increase your sleep quality, total sleep time, and sleep efficiency, except it is not recommended to engage in strenuous physical activity an hour before going to bed. In addition to being physically active, you should reduce the time you engage in sedentary behavior, when you are sitting or lounging for a prolonged period of time, as this is linked to an increased risk of sleep disturbances. Even if you exercise, it is important to try to take time in your day to sit less and move throughout the day.
- Can eating and drinking habits affect my sleep health? Yes, avoid caffeine, alcohol, and nicotine before going to bed. Caffeine stays in your body for a long time and can cause your sleep to be not as deep. The timing of consumption, the amount consumed and the individuals tolerance for caffeine may play a role in the impact caffeine has on their sleep.
- Can watching my tablet or phone before bed impact my sleep? You should turn off your electronics an hour before bedtime, as their blue light can suppress the release of melatonin, the hormone that helps promote sleep.
- What are good things to do before going to sleep? Engage in relaxing activities before bedtime to reduce worry and stress. Exercise that focus on mindfulness and relaxation such as yoga, tai chi, and pilates may improve sleep quality.
- Should I take naps? Avoid day time naps or take naps at appropriate times. It is recommended not to nap for more than 30 minutes.