Sleep hygiene is a term used to describe a set of practices and habits that are essential to getting a good night's sleep. In our hustle and bustle world, it can be challenging to maintain good sleep habits. However, by making some simple changes to your routine, you can improve the quality and duration of your sleep, which can have a positive impact on your overall health and wellbeing.
Here are some steps to take to maintain good sleep hygiene:
Keep a consistent sleep schedule
One of the most important steps of good sleep hygiene is sticking to a consistent sleep schedule. Going to bed and waking up at the same time each day (including weekends), will help to regulate your body's internal clock and can improve the quality of your sleep.
2. Create a relaxing bedtime routine
Creating a relaxing bedtime routine can help to signal to your body that it's time to wind down and prepare for sleep. This could include taking a warm bath or shower, reading a book, or listening to calming music. Avoid activities that are stimulating or stressful, such as checking emails, watching the news, or physical exercise just before bed.
3. Ensure your sleep environment is comfortable
Your bedroom should be cool, quiet, and dark. Invest in a comfortable mattress, bedding and pillows. If noise is a problem, try using earplugs, a white noise machine or a sleep app. If light is an issue, consider putting up blackout curtains or using an eye mask.
4. Avoid caffeine, nicotine, and alcohol
Caffeine, nicotine, and alcohol can all interfere with your ability to fall asleep and stay asleep. Caffeine and nicotine are stimulants so will stimulate your nervous system. Alcohol, while being a depressant, messes with the bodies ability to fall into a natural sleep and stay asleep. Avoid consuming these substances in the hours leading up to bedtime.
5. Avoid screens before bed
The blue light emitted by device screens can suppress the production of melatonin, the hormone that regulates sleep. Avoid using electronic devices such as phones, tablets, or laptops in the hours leading up to bedtime. If you have no choice but to use your device, consider using a blue light filter or wearing blue light blocking glasses.
6. Exercise regularly
Regular physical activity can help you fall asleep more easily and improve the quality of your sleep. Aim for at least 30 minutes of moderate exercise per day, but try to avoid exercising too close to bedtime as it can be stimulating.
7. Reduce stress
Stress and anxiety can make it difficult to fall asleep and stay asleep. Try to manage stress through techniques such as meditation, deep breathing, yoga, or physical exercise (but not too close to bedtime!). Avoid engaging in stress inducing activities in the hours leading up to bedtime.
8. Replace Your Mattress
The mattress you sleep on is very important when considering the quality of sleep you are getting. Maybe the firmness isn't right for you, or you are feeling motion transfer from your parter tossing and turning, or your mattress is getting old and worn out; or maybe you just never really liked your mattress much to begin with! If this is the case, we can help.
Contact Trish Browning at DreamLife Mattress Outlet for a mattress that fits you, your life and your budget. Click here to email Trish for a consultation, call 778-269-4233, or come by our showroom at 311 - 130 Centennial Dr, Courtenay, BC. We will walk you through every step of the mattress selection process in a low pressure, casual environment.
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