January 25, 2022

The ABC's of Sleep Hygiene

Sleep plays a critical role in maintaining physical and mental health. A good night’s rest allows your body and mind to recover so you can wake up refreshed and ready to take on the day.

Poor quality sleep can be due to a wide range of factors including sleep disorders, medical conditions, health issues and lifestyle choices.

No matter your unique situation, there are many things you can do to improve your sleep hygiene so you can get the best night’s sleep possible.

Here are some top recommendations for improving your sleep hygiene so you can get more consistent, restful and rejuvenating sleep on a regular basis.

A is for Activity

Being active on a regular basis can help improve your sleep. While traditional exercises are great, you don’t have to commit to a rigorous workout regimen. Instead of running or going to the gym you could have be a 5-song kitchen dance party. Even a 20-minute walk while listening to your favorite podcast or music is a great way to increase your activity, and improve your sleep quality.

B is for Before bed

There are a number of things that you should try to avoid before bedtime if you want to improve your sleep quality. Try to avoid large meals, alcohol and caffeine before bed time. In the case of caffeine, it’s best to avoid consumption in the afternoon because it can take up to 10 hours to get out of your system and may interfere with your sleep.

C is for Consistent

Developing consistent sleep and wake times is one of the best things you can do for your sleep hygiene. Yes, that means even on the weekends. Our body likes consistency, and even a weekend bedtime/wake time within an hour or so of weekdays can improve your body’s sleep rhythm.

D is for Disengage

To improve your sleep, it’s best to disengage with mobile devices and screens, at least 30-minutes to an hour before your desired bedtime. Screens and bright light can hinder your brain’s release of melatonin which helps regulate your sleep cycle. So turn down those lights and put the phone away if you want to get the best sleep possible.

E is for Environment

To optimize your environment for better sleep, make sure your bedroom is dark, quiet, and cool (the Sleep Foundation says that 65 degrees is optimal temperature for sleep). Even small amount of light can impact your ability to get deep sleep. If blocking out light is difficult in your bedroom, try using an eye mask instead.

Implementing these recommendations and developing good sleep habits takes a bit of planning and commitment, but the results of improving your sleep hygiene can have a major impact on your energy and mood. Reach out today to schedule an appointment with us here, or self-schedule your new client phone consultation here.