11 healthy sleeping habits to abide by
Today is World Sleep Day, and the National Sleep Foundation has laid out nearly one dozen tips and tricks for us to ensure we can sleep soundly and in a fashion that is conducive to optimal wellness.
Healthy sleep habits can make a big difference in your quality of life, and having healthy sleep habits is often referred to as having good sleep hygiene. As such, individuals must keep the following solutions and strategies in mind when aiming for better sleep, according to the National Sleep Foundation (NSF).
Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends
This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night, NSF wrote.
Practice a relaxing bedtime ritual
“A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety, which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep,” it said.
If you have trouble sleeping, avoid naps, especially in the afternoon
“Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.”
“Vigorous exercise is best, but even light exercise is better than no activity,” NSF wrote.
“Exercise at any time of day, but not at the expense of your sleep.”
Evaluate your room
Design your sleep environment to establish the conditions you need for sleep, NSF argued.
“Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions.”
“This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.”
Sleep on a comfortable mattress and pillows
Make sure your mattress is comfortable and supportive, NSF suggested.
“The one you have been using for years may have exceeded its life expectancy – about nine or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.”
Use bright light to help manage your circadian rhythms
Avoid bright light in the evening and expose yourself to sunlight in the morning, as this will keep your circadian rhythms in check, it advised.
Avoid alcohol, cigarettes and heavy meals in the evening
“Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime.”
“Try a light snack 45 minutes before bed if you’re still hungry,” it added.
Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading, NSF said.
“For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.”
If you can’t sleep, go into another room and do something relaxing until you feel tired
“It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.”
If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional
“You may also benefit from recording your sleep in a sleep diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits,” NSF concluded.
These tips originally appeared on the National Sleep Foundation’s website.
Jerome Doraisamy is a senior writer for Lawyers Weekly and Wellness Daily at Momentum Media.
Before joining the team in early 2018, Jerome is admitted as a solicitor in New South Wales and, prior to joining the team in early 2018, he worked in both commercial and governmental legal roles and has worked as a public speaker and consultant to law firms, universities and high schools across the country and internationally. He is also the author of The Wellness Doctrines self-help book series and is an adjunct lecturer at The University of Western Australia.
Jerome graduated from the University of Technology, Sydney with a Bachelor of Laws and Bachelor of Arts in Communication (Social Inquiry).
You can email Jerome at: jer[email protected]
“Kindness is the language that the deaf can hear and the blind can see.” – Mark Twain