Sleep Behaviors
Adjusting your behaviors during the day, and especially right before bedtime, can impact your sleep significantly. They often make or break the quality of your sleep, resulting in sleepless nights or rejuvenating rest.
Your every day routines; what you eat and drink, your prescribed medications, how you spend your days and how you decide to spend your evenings, can create a major impact on your quality of sleep.
Even a few small adjustments can mean the difference between a groggy, difficult morning and one clear and bursting with energy.
Sleep Hygiene
Sleep hygiene is a collection of positive sleep habits that can improve your ability to get deep, enduring sleep. Habits like these can improve your overall sleep health and awake hours.
Those who struggle with insomnia, sleep hygiene is a key aspect of Cognitive Behavioral Therapy, the most effective form of treatment for people with chronic insomnia.
CBT for insomnia can help you prepare you to handle behaviors that prevent you from resting well. It includes methods for reducing stress, relaxation, and sleep schedule management.
Key Habits
Go to bed only when tired.
Avoid large meals right before bed. A healthy snack will do the job if you get hungry.
Exercise routinely and keep a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Turn off devices a minimum of 30 minutes before bed.
Keep a sleep schedule. Wake up at the same time, even on off-days!
Set your bedtime so that you get a minimum of 7-8 hours of sleep.
If you can’t fall asleep within 20 minutes, get out of bed and do something quiet and mentally light.
Only use your bed for sleep or sex.
Reduce your exposure to bright light in the evenings and before bed.
Avoid alcohol in the late evenings and before bed.
Reduce the amount you drink before bedtime.