Sleep Hygiene



What is sleep hygiene?

According to the sleepfoundation.org, sleep hygiene is the different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

Why is Good Sleep hygiene Important?

It’s important to get a good night’s rest for your physical and mental health. Sleep helps with memory, immunity, stress learning, metabolism, hormones, mood and a number of other things.


How much sleep do we need per night?

According to the CDC.com between 7-9 hours per night for an adult


Sleep Hygiene Tips

  1. The bed is only for sleep - I use to be on my laptop and mobile all the time in bed and would be up for hours unable to fall asleep because my body did not.

  2. Try not to nap during the day - This can be hard but try not to nap during the day so that you are actually sleepy at night.

  3. Have a consistent bed time - your body will be ready for sleep at the same time everyday making it easy to fall asleep.

  4. No electronics at least an hour before bed - The extra stimulation from the your electronics at night will keep you from restful sleep.

  5. Exercising to help promote better sleep - having a regular exercise routine over time can improve sleep quality.

  6. Consider eating a cleaner diet - a diet balanced with fruits and vegetables with plenty of B vitamins may help to with sleep by regulating melatonin.

  7. Take a Epsom salt bath before bed - Epsom salt baths are cheap, easy, and very relaxing before bedtime. Check out the Epsom salt bath post.

  8. No caffeine before bed or food that will cause issues - limiting stimulants before bed time will increase chances of having a good night's sleep.

  9. Relaxing stretches - stretches that relieves tensions and stress can help you fall asleep faster.

  10. Reduce drugs and alcohol - drugs and alcohol can disrupt sleep, especially if they being done regularly.

  11. Keep a dream journal - Personally, I find keeping a dream journal therapeutic it helps me keep track and interpret my dreams. I like The Book Of My Dreams.

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