Sleep Hygiene is a foundational step to start getting better and deeper sleep. Here are 8 Tips to help you improve your quality of sleep!
Do’s
Go to bed and wake up at the same time every night, allow yourself 7-9 hours for sleep
A regular sleep schedule helps reset the hormonal cycles that make you tired and awake.
Create a comfortable sleep environment
Bedroom should be cool, dark and quiet. Use blackout curtains and remove all electronic light sources including clocks, nightlights, cell phones, TVs. Lower the thermostat to be cooler at night than during the day. If outside noise is an issue, try a fan or white-noise machine.
Get regular exercise during daytime
Regular exercise is very important to calm the body and reduce stress. The key to exercising is the right type of exercise at the right time. Do higher-intensity exercise that gets your heart pumping earlier in the day to wake-up and stimulate the mind and body. Save more calming exercise for 4 hours before your scheduled bedtime like stretching, walking, breathing.
Get up if you are having trouble falling or staying asleep
If you are awake in bed for 30 minutes having trouble sleeping then get up, go to another room, and engage in a soothing activity until you get tired and want to try sleeping again. Try reading something calming, try deep breathing, try meditating. Continue to avoid news, screens or TV, anything that stimulates the mind. Staying in bed worrying about how you are having trouble sleeping actually makes it harder to sleep.
Don’ts
Avoid all caffeinated beverages after 2pm (coffee, tea, soda)
If you are particularly sensitive to caffeine, avoid all types of caffeine including decaf coffee, green tea, and chocolate after 12pm.
Don’t eat too close to bedtime, avoid heavy meals or alcohol before bed
Eat 3 or more hours before your scheduled bedtime. Avoid heavy meals or alcohol before bedtime. Alcohol acts as a stimulant to the system and can cause insomnia in the middle of the night. Heavy meals may cause indigestion making it difficult to fall asleep.
Avoid TV / Computer / Screen Time for 1-2 hours before bedtime, avoid news after 6pm
The blue lights from screens is very stimulating to the brain and interferes with sleep hormones. Instead, read a calming (or boring) book in low lighting, take a bath, do some gentle stretching or deep breathing before bed to soothe the mind and prepare for sleep.
Don’t give up! Resetting sleep/wake cycles takes time and patience
Acupuncture is also helpful for improving sleep. Do you suffer from insomnia or restless sleep? Schedule your appointment and we’d love to help you get back on the path to deeper and more restful sleep.