A good night’s sleep is closely tied to physical and mental health. Proper sleep is shown to improve attention and concentration, assist in converting short term memories to long term memories, keep your heart healthy and immune system strong, reduce stress responses, and improve mood. “Sleep hygiene” refers to habits and environmental factors that influence sleep quality.
Tips for better sleep hygiene include:
1. Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This regularity reinforces your body’s natural sleep-wake cycle, promoting better sleep quality.
2. Create a restful sleep environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or white noise machines to minimize disturbances.
3. Limit exposure to screens before bedtime: The blue light emitted by phones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep. Aim to turn off electronic devices at least 30 minutes before bed.
4. Be mindful of food and drink: Avoid caffeine and nicotine in the evening, as they are stimulants that can disrupt sleep. Additionally, while alcohol might make you feel drowsy, it can interfere with sleep quality.
5. Engage in regular physical activity: Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, try to finish exercising at least a few hours before bedtime to avoid overstimulation.
6. Establish a relaxing bedtime routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation exercises. This can signal your body that it’s time to wind down and prepare for sleep.
Some smart watches and apps can record the quality of your sleep, including amount of time spent in deep, light and REM sleep. Each sleep stage plays a part in allowing the mind and body to wake up refreshed. If you have ongoing sleep problems, consult a healthcare professional.
Sources: National Institutes of Health, sleepfoundation.org; helpguide.org
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