Sleep Hygiene

Sleep plays a role in maintaining many physiological functions including, but not limited to memory, cardiovascular function, blood sugar and weight management, emotional regulation, and our immune response. Improving sleep patterns and the quality of your sleep may assist in improving your health and overall well-being.

Tips For Good Sleep Hygiene

1.     Keep a regular routine. Go to bed and wake up at the same time as much as possible.

2.     Have a wind down time before bed. This involves decreasing light and screen exposure at least 30-60 minutes before bedtime.

3.     Take a hot shower or bath before bedtime.

4.     Keep a cool and dark environment. Recommended sleeping temperature is between 65-67 degrees.

5.     Don’t exercise too late in the day.

6.     Don’t nap after 3 pm.

7.     Get plenty of sunlight exposure during the day.

8.     Avoid caffeine and nicotine consumption late in the day (no caffeine after 2 pm).

9.     Avoid alcohol consumption before bed.

10.  Avoid heavy meals and beverages before bed.

11.  Avoid medications/supplements that disrupt your sleep (always discuss with physician before changing prescribed medication).

12.  Don’t stay in bed if you cannot sleep- get up and read, draw, or do any other calming activity in low light.

13.  Do not use your bed for watching TV or activities on your computer/phone.

14.  Exercise and physical activity during the day can help the quality of your sleep.

References:

-        https://fastlifehacks.com/matthew-walker-12-tips-for-good-sleep/

-        Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.