Sleep Hygiene: Make Your Bedroom a Place Where You Only Sleep & Relax
What is Sleep Hygiene? Sleep hygiene can be defined as behaviors and lifestyle practices that affect quality nighttime sleep and the amount of daytime sleepiness.
The Centers for Disease Control and Prevention report 1 in 3 Americans are getting less than 7 hours of sleep. So much happens while we sleep: restorative processes such as healing, our energy reserves are replenished and a good night’s sleep improves immune function– to help us fight disease and illness.
Sleep hygiene recommendations
- Establish a regular sleep schedule
- Use naps with care
- Don’t exercise physically or mentally too close to bedtime
- Limit worry
- Reduce exposure to light in the hours before sleep
- Get out of bed if sleep does not come
- Use your bed for nothing but sleep and sex
- Avoid alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime
- Create a peaceful, comfortable and dark sleep environment
Mind body therapies are becoming more popular for people trying to get better sleep. Yoga, meditation and mindful body awareness can help you manage your stress and lead to a more restful night. This can even lead to less stress the following day. Incorporating these holistic practices can help avoid the need for sleep medication.
Teacup Wellness Coach, Megan Tally has a B.S. Integrative Health Care and Wellness Coaching in Lifestyle Medicine.