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Tips on how to have the best sleep hygiene

March 13, 2020 | Posted by Julia Herni
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You may have heard of something called sleep hygiene. Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. It’s very important to have good sleep hygiene, both for physical and mental health. 

Following healthy sleep habits can help you get a good night’s rest. Here are a few tips to improve your sleep hygiene and enhance your productivity during the day.

Turn off electronic devices before bedtime.

According to The National Sleep Foundation, 90% of people in the U.S. admit to using an electronic device during the hour before they go to bed. Using electronic devices before bedtime can cause great disruptions of your sleep patterns and sleep-wake cycles. The source of this is blue light. Blue light delays your body’s internal clock which makes it harder for you to go to sleep. It also reduces the total amount of REM sleep. It’s recommended to turn off electronic devices at least 30 minutes before bedtime. 

A good substitution is reading an ‘old-fashioned’ book. If you’re not one to read a book at night, you can wear a pair of Blue Wave Glasses to block out the blue-toned waves. Wear them throughout the day or as you’re gearing up for bed to enjoy a 60% reduction in blue light, all without distorting your vision.

Avoid caffeine and alcohol before going to bed

Chemicals like caffeine and alcohol make it harder for you to go to sleep. You will sleep more lightly, which will result in waking up multiple times per night. Caffeine is found in more things than coffee: tea, chocolate and cola drinks contain it too. Avoid caffeine at least 4 hours before going to sleep. 

A lot of people actually think alcohol helps them fall asleep. Alcohol does make you more tired and it makes you fall asleep faster but it will disrupt your sleep. You will have worse quality sleep and wake up more often. Avoid alcohol at least 4 hours before going to bed.

Only go to bed if you’re really tired

Going to bed when you’re not ready to go to sleep, doesn’t work. It will only frustrate you and work against you. Go to bed when you’re feeling sleepy, not when the clock tells you to. If you can’t sleep after 20 minutes, get out of bed and do a relaxing activity in another room till your sleepy.

Turn your bedroom into a sanctuary

Your bedroom environment is an important factor for good sleep hygiene. Make sure that your room is a relaxing space that allows you to fall asleep faster. There are a few ways for you to turn your room into a sanctuary

  • Avoid bright lights. Instead, switch to warm-toned lights.
  • Keep your room organized. An organized bedroom is absolutely key to feeling at peace.
  • Make your bed inviting by using high thread count bed sheets.
  • Invest in blackout curtains to block out all the light a night.
  • Keep your bedroom cool, between 60 and 67 degrees Fahrenheit
  • Make sure you have a comfortable mattress that can cool you down.

Get that quality sleep

By following all of these tips, you will create some healthy sleep habits and have good sleep hygiene. 

 

Sources: https://www.sleepfoundation.org/articles/sleep-hygiene#:~:text=; https://www.sleephealthfoundation.org.au/pdfs/CaffeineAlcohol-0713.pdf; https://www.verywellhealth.com/30-days-to-better-sleep-go-to-bed-only-when-sleepy-3973903#:~:text=; https://www.sleep.org/articles/temperature-for-sleep/#:~:text=; http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips