A person’s behavior during the day, and before bedtime has a massive impact on their sleeping habits. They can either promote healthy sleep or contribute to insomnia.
Their daily routines – food and drink, medications, daily schedule, can all significantly impact a person’s quality of sleep. Even a few slight adjustments can make the difference between sound sleep and a restless night. Completing a two-week sleep diary can help a person understand how their routines affect their sleep.
The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits are a cornerstone of cognitive behavioural therapy, the most effective long-term treatment for people with chronic insomnia. CBT can help you address the thoughts and behaviours that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management.
If you have difficulty sleeping or want to improve your sleep, try following these healthy sleep habits. Talk to a doctor if the sleep problem persists. A person also can see help from the sleep team at an AASM accredited sleep center.
There are a number of tricks to maintain healthy sleeping habits:
1) Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
2) Set a bedtime that is early enough for you to get at least 7 hours of sleep.
3) Don’t go to bed unless you are sleepy.
4) If you don’t fall asleep after 20 minutes, get out of bed.
5) Establish a relaxing bedtime routine.
6) Use your bed only for sleep and sex.
7) Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
8) Limit exposure to bright light in the evenings.
9) Turn off electronic devices at least 30 minutes before bedtime.
10) Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
11) Exercise regularly and maintain a healthy diet.
12) Avoid consuming caffeine in the late afternoon or evening.
13) Avoid consuming alcohol before bedtime.
14) Reduce your fluid intake before bedtime.