Good sleep hygiene is essential to good sleep and overall health. It’s simple; If you sleep well at night, you feel good during the day. Good sleep keeps the body strong and the mind sharp. Here are some tips to help you improve your sleep hygiene and the quality of your sleep:
- Keep a regular daily schedule
Try going to bed and getting up at the same time every day, including weekends. Maintain a routine schedule on things such as meals at the same times and keeping medications on schedule. these small changes will help the body’s internal clock run smoother. - Don’t go to bed if you are not tired
- If you are not asleep within 20 or 30 minutes, get out of bed
- Dont eat a big meal before bed, but do not go to bed hungry
- Your bed is for sleeping and sleeping only
- Avoid taking naps during the day
- Creating bedtime rituals may help you relax
- Avoid drinks that contain caffeine
Steer clear of cigarettes, Cigars, or any other type of nicotine before bedtime - Avoid strenuous exercise in the evening before bed
- Your bedroom should be a dark, quiet place, and slightly on the cool side
If your bedroom is dark and quiet there are fewer distractions to keep you from falling asleep at night. The cooler temperature will also help you sleep better.