The activities you engage in throughout the day, particularly before going to bed, can significantly influence your sleep. They can either foster healthy sleep patterns or lead to insomnia.
Your daily habits – including your diet, the medications you consume, the way you plan your day, and how you spend your evenings – can greatly affect how well you sleep. Sometimes, even minor changes can make a big difference in achieving restful sleep versus experiencing a night of tossing and turning.
The concept of “sleep hygiene” encompasses a set of good sleep practices that can enhance your ability to fall asleep and remain asleep. These practices are beneficial for your sleep health. For individuals battling insomnia, sleep hygiene is a crucial component of cognitive behavioral therapy (CBT), which is the most effective long-term strategy for those suffering from chronic insomnia. CBT for insomnia aims to tackle the thoughts and actions that hinder a good night’s sleep and includes methods for lowering stress, promoting relaxation, and managing sleep schedules.
If you’re experiencing sleep difficulties or wish to improve your sleep quality, consider adopting these healthy sleep practices. If your sleep issues continue, it’s advisable to consult with your healthcare provider.
Adopt these strategies to cultivate good sleep practices:
- Maintain a regular sleep pattern. Rise at the same hour every day, including weekends and holidays.
- Choose a bedtime that allows for 7-8 hours of sleep.
- Only head to bed when you feel tired.
- If sleep eludes you after 20 minutes, leave the bed. Engage in a calm activity with minimal light exposure, avoiding electronics.
- Develop a calming routine before bed.
- Reserve your bed exclusively for sleep and intimacy.
- Ensure your bedroom is tranquil and comfortable, with a pleasantly cool temperature.
- Minimize bright light exposure in the evening.
- Switch off electronic devices at least 30 minutes prior to sleep.
- Avoid heavy meals close to bedtime. Opt for a light, nutritious snack if you’re hungry later in the evening.
- Stay active and eat healthily.
- Limit caffeine intake during the afternoon and evening.
- Steer clear of alcohol before sleep.
- Decrease your fluid consumption before going to bed.