Get Your Zzzs…and Your A+ Game Back: The Benefits of Sleep
A good night’s sleep should be easy and restful. Learn simple sleep hygiene tips to relax, wind down, and cue your body for effortless quality sleep.Are you striving to get on a healthier sleep schedule but struggle with quality sleep? Improving your sleep hygiene using science-backed techniques can help you fall asleep faster, sleep more soundly, and wake up refreshed. Follow these tips:
Stick to Consistent Bed/Wake Times
Going to bed and waking up at the same time daily programs your body’s internal clock for restful sleep. Avoid sleeping in on weekends by more than 1 hour.
Optimize Your Sleep Environment
Keep your bedroom cool, dark and quiet. Consider blackout curtains, a white noise machine, and ensuring your mattress, pillows and bedding are comfortable.
Avoid Electronics Before Bed
Power down TVs, laptops, phones and other electronics 30+ minutes before bedtime. The blue light exposure inhibits melatonin production. Read a book instead.
Limit Caffeine, Alcohol and Big Meals Before Bed Caffeine, alcohol and heavy meals too close to bedtime can disrupt sleep. Finish these 3 hours before bedtime.
Relax and Unwind Before Bed
Do relaxing activities like light yoga, breathing exercises, meditation or warm baths before bed to ease the transition into sleep.
Establish a Soothing Routine
Follow the same sequence before bed nightly, like a warm shower, brushing teeth and reading. This cues your body it’s time for sleep.
Stick With It!
It takes consistency, but quality sleep is essential for health. Make improving sleep hygiene a priority and soon restful nights will become routine.
With small changes to your daily habits, you can train your body to feel drowsy at bedtime and sleep soundly through the night naturally. Consistent sleep hygiene pays big dividends for health and wellbeing!
