Do you need more zzzz’s? Or just better quality sleep??
If you’ve answered yes to the questions above then keep reading! Adequate sleep is essential for good health. Having healthy sleep habits is referred to as good sleep hygiene. If you would like to have better sleep hygiene resulting in improved sleep, then consider following some of these sleep practices below:
- Go to sleep and wake up at the same time every day. Easier said than done, but studies show that consistent sleep and wake times will help to set your natural biological clock.
- Set the environment to promote good sleep. Use your bed for only sleep and sexual activity to help train your body that if you are in bed, you should be sleeping. Keep the temperature of the room comfortable. Avoid eating or working in your bed. Lower the light and noise in the room. Use earplugs or eye masks if necessary to drown out uncontrollable noise or light.
- Avoid using light emitting electronics at least 30 minutes prior to bedtime. The blue light coming from your television, tablet, phone, etc. can disrupt sleep by suppressing melatonin production.
- Exercise earlier in the day. Moderate or vigorous exercise should be done at least 2-3 hours prior to bedtime. Exercise stimulates the body and brain, making it hard to fall asleep. Regular exercise has been shown to improve sleep, so keep moving, just preferably not in the few hours before bedtime.
- Avoid drinking alcohol or smoking 3 to 4 hours before bedtime. Nicotine in cigarettes acts as a stimulant that can make it difficult to fall asleep. Some believe that alcohol will relax the body before bedtime and help with sleep. Actually, it can increase the number of times you wake up during the night and make you wake earlier.
- Create a relaxing bedtime routine for yourself. A relaxing routine may include taking a warm bath, deep breathing, meditating, guided relaxation, doing some light reading, or even a yoga or stretching routine.
- Avoid heavy meals and fluids. Excessively drinking or eating a large meal 2-3 hours before bedtime to allow plenty of time for your body to digest.
- Avoid taking daytime naps. If you have to nap, limit the time you sleep during the day to 30 minutes so you are tired enough in the evening.
- Most everyone has the occasional sleepless night, but if you consistently have problems sleeping after trying to improve your sleep hygiene, it is best to contact your doctor or health professional.
Here’s to you getting more restful sleep. We find that for many people pain issues and/or their bladder may be a disrupting factor during the night. If you find yourself unable to sleep secondary to pain or woken up several times a night because of your bladder then give us a call to find out more about how we may be able to help! 636-225-3649