Sleep troubles? Start snoozing tonight with these key sleep habits
By Danielle Roe, Holistic Nutritionist & Kardish Wellness Expert
Sleep hygiene refers to the habits and practices that can help you get a good night's sleep. Good sleep hygiene is important for overall health and well-being, as it can help to improve your mood, memory, and immune function. Here are some tips for improving your sleep hygiene:
1. Create a relaxing bedtime routine
Establishing a consistent bedtime routine can help to signal to your body that it's time to wind down. This might include activities such as reading, taking a warm bath, or listening to calming music. Avoid screens (including phones, laptops, and televisions) for at least an hour before bed, as the blue light they emit can disrupt your natural sleep-wake cycle.
2. Make your bedroom a comfortable sleep environment
Keep your bedroom cool, dark, and quiet. Use a comfortable, supportive mattress and pillows, and consider using a white noise machine or earplugs to block out distractions.
3. Avoid caffeine and alcohol before bed
Both caffeine and alcohol can disrupt your sleep cycle and make it harder to fall asleep or stay asleep. Try to avoid consuming these substances, especially close to bedtime.
4. Get regular exercise
Regular physical activity can help to improve sleep quality and duration. Just be sure to avoid vigorous exercise close to bedtime, as it can energize your body and make it harder to fall asleep.
5. Manage stress
Stress and anxiety can interfere with sleep, so it's important to find ways to manage these emotions. Consider practices such as meditation, yoga, or journaling to help reduce stress and promote relaxation.
6. Consider melatonin
Melatonin is a hormone that helps regulate your sleep-wake cycle. It's naturally produced by your body, but you can also find it in supplement form. Some people find that taking a melatonin supplement can help them fall asleep faster or stay asleep longer.
By following these tips for good sleep hygiene, you can improve your chances of getting a restful night's sleep and waking up feeling refreshed and energized.