Good Sleep Hygiene Tips

Good Sleep Hygiene Tips

If you have been having issues getting rejuvenating sleep, here are the best sleep tips to consider.

 

1. Consistency

You need to sleep at the same time every night then wake up at the same time if you want to improve your sleeping habits. You need to understand your sleep chronotype which refers to the natural feeling of knowing when you are alert during the day and when you want to go to bed. Start by looking at your hypnogram to establish a routine that works well for you.

 

By understanding the type of sleeper you are, you can easily adjust your schedule. You need to know when you perform best during the day and when you feel that you are ready to go to bed. With a hypnogram, you should be able to tell how long you have been asleep and how many times you woke up. You should be able to tell the number of sleep stages you reached and the time you have spent in each stage. It should help you understand if you need to improve on any particular aspect of your sleep.

 

Note that your body enjoys routine. Therefore, stick to the same bedtime every night and even on the weekends. As such, you should be able to wake up at the same time every morning. Even better, you can wake up feeling rested and bright-eyed. You can create a good habit of setting an alarm every morning and when you are about to go to bed for the best results.

 

2. Avoid Stimulants

If you want to improve your sleeping habits, you need to identify the sources of caffeine in your diet and reduce caffeine consumption, especially later in the day. Note that the effects of caffeine can last for many hours so by 2 p.m. in the afternoon, you should cut it off. Switch to beverages that don’t contain any caffeine in the afternoon or in the evening.

 

3. Chill Out

Your bedroom should be an ideal place for sleep so you should also maintain the ideal temperature. It should be cool enough and cozy. Also, make sure you choose the right materials for your pajamas and sheets to enjoy a comfortable sleep.

 

4. Stay Out

Make sure your bedroom is the only place where you go to sleep. Avoid working, eating, or watching TV in your bedroom because it will constitute poor sleep hygiene. Get a new Serta mattress and redecorate your bedroom in such a way that it is a sanctuary for sleep and avoid doing anything else there that might distract you.

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