A good night’s sleep is essential to our well-centered fitness. It restores us Spiritually, Physically, Intellectually, Emotionally, and Socially. However, many of us struggle with poor sleep due to our daily habits. Sleep hygiene is the practice of creating an environment and routine that promotes consistent, quality sleep—deep, restorative sleep.
Small, consistent changes that can lead to better sleep over time. Some tips for improving sleep hygiene suggest having a bedtime routine and a consistent sleep-wake cycle, eating a healthy diet, and optimizing the sleep environment.
Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Try to maintain this schedule even on weekends. Early to bed and early to rise on the weekdays helps to regularize the circadian rhythms, but, if you are up late and sleeping in on the weekends, your body might be in a different time-zone come Monday. Be consistent!
Engage in calming activities before bed, such as reading, taking a warm bath, or practicing mindfulness. This signals to your body that it’s time to wind down. Begin to dim the lighting as bedtime approaches.
Ensure your bedroom is quiet, dark, and cool. Comfortable bedding and a supportive mattress can make a big difference.
Turn off your screens! The blue light emitted by phones, tablets, and computers can interfere with your sleep. Try to avoid screens for at least an hour before bed. This includes television—especially programming that will excite and stimulate the brain.
Eat an overall healthy diet and try to eat earlier rather than later. This means vvoid heavy meals, caffeine, and alcohol particularly close to bedtime. Alcohol may appear to aid with sleep, but it can be disruptive to deep and REM sleep. Regular physical activity can promote better sleep, but try to avoid vigorous exercise late in the evening.
Some of us are nappers—especially on the weekends. While naps can be refreshing, long or irregular napping during the day can negatively affect your nighttime sleep. Nap wisely and don’t nap too close to your scheduled bedtime.
Good sleep hygiene is about building a foundation for better sleep. Consistent, restful sleep boosts your mood, sharpens your focus, and supports your overall health. By making small adjustments to your daily routine, you can improve your sleep and wake up feeling more refreshed and energized.
Be your best today; be better tomorrow!
Carpe momento!!