Achieve a Restful Night’s Sleep with Proper Sleep Hygiene

Did you know, that much like your daily personal hygiene routine, you should also have a proper sleep hygiene routine? Just as personal hygiene is a variety of different practices, sleep hygiene consists of a routine of things you do prior to bed. They can even be done throughout the day to ensure the best night of sleep. Obtaining healthy sleep is essential to your mental and physical health and can improve both productivity and quality of life. People of all ages benefit from adequate sleep and proper sleep hygiene, and you can too. Continue reading to see what steps you can take to achieve the most restful night you can have.

Limit Day-time Naps

According to the Sleep Foundation, you cannot make up for lost sleep by taking a nap. Therefore, you should limit any naps taken during the day to 30 minutes or less. This short burst of rest can improve your alertness and mood while having little to no effect on your ability to fall asleep for the night at your regular time.

Avoid Stimulants

While some days you just cannot seem to make it through the day without that second cup of coffee, it is best to avoid stimulants later in the day. This goes beyond the realm of caffeine, as nicotine in cigarettes and other tobacco products act as stimulants. Avoiding smoking close to bedtime and staying away from caffeine after 2:00 PM will make it easier for you to fall asleep in a timely fashion. Also, keep in mind that while alcohol makes you sleepy, it greatly affects the quality of sleep you get. Avoid the excessive consumption of alcohol to ensure a full, restful night of sleep.

Exercise Regularly

As little as ten minutes of walking is enough to increase the quality of sleep you achieve each night. If you regularly exercise strenuously, be sure to do so earlier in the day. However, some people do well with sleeping right after a high-intensity workout, so see what works best for how.

Set a Routine

Having a regular bedtime routine is crucial to falling asleep quickly and achieving a restful night of sleep. Set up a relaxing routine such as performing some bedtime yoga or stretches, taking a warm shower or bath, or reading a light, enjoyable book. Mix it up to see what benefits you most. Avoid emotional conversations and exposure to social media platforms where people often find themselves in heated conversations. A relaxing bedtime routine is the keystone to proper sleep hygiene.

Avoid Screen Time

Did you know that the ambient glow from the screen of your tablet or smartphone is sabotaging your ability to fall asleep? The blue light emitted by electronic devices can interfere with your circadian rhythm and make falling asleep quite difficult. This is because your brain has just been exposed to light which your body perceives as daylight. Turn off the screens (including the TV) at least an hour before bedtime and read a book instead. If you must do work or homework prior to bed, dim the lights in the house as well as on your screen monitor to reduce the effects.

Set a Pleasant Environment

Be sure your sleeping environment is conducive to a comfortable, restful slumber. Block out any intrusive lights with curtains, be sure the room is a cool, comfortable temperature, and ensure you have a comfortable, supportive mattress and pillow. You comfort level will determine how quickly you fall asleep and whether you will wake during the night. A white noise machine or fan can be a relaxing alternative to city sounds if you live in a highly populated area.

If you are experiencing excessive daytime sleepiness, you may be suffering from poor sleep hygiene. Try these steps to see how much your sleep will improve. It will leave you feeling refreshed and ready to take on your day.

Stay Healthy My Friends!

Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center.

Visit his Web site or email at [email protected] or call 805.499.3030.