5 Ways To Improve Your Body Health Through Better Sleep Hygiene (2 of 3)
The Importance of Good Sleep Hygiene
Sleep hygiene involves putting into place the right conditions for quality sleep. This requires thought, commitment, and a willingness to change your daily habits, particularly in the hours leading up to bedtime. When your sleep hygiene changes for the better, it will dramatically change your quality of sleep. Youll fall asleep more quickly and remain in a state of deep relaxation all night.
How To Improve Sleep and Support Body Health
Here are simple but effective tips to boost your sleep hygiene and help support your overall body health:
1. Stick to a Consistent Sleep Schedule
Simply put, go to bed and wake up at the same time every day. And yes, we mean on weekends, days off, and while on vacation as well. Your bodys natural sleep-wake cycle requires consistency, and this cant occur if your worknight schedule is one thing but your days off are another. Irregular sleep patterns only confuse your internal clock, leaving you feeling out of sync all the time.
2. Ensure that your bedroom is sleep-friendly
A sleep-friendly environment should be quiet, dark, and at a comfortable temperature. A cool room (around 65F or 18C) works best for most people. If necessary, invest in blackout curtains, wear earplugs, or use a white noise machine (or even a fan). When it comes down to it, your sleep space needs to be a relaxing sanctuary that invites rest and supports body health.
3. Unplug and Wind Down Before Bed
When an hour before bedtime arrives, its time to wind things down. Avoid intense exercise, bright lights, and stimulating conversations. Turn off the TV and put away your phone and tablets, as the blue light they emit interferes with melatonin production, a hormone needed to regulate your sleeping cycle. Curl up to a relaxing book or listen to some calming music until its time to sleep.
4. Avoid Heavy Meals and Stimulants in the Evening
Eating a big meal right before bed can cause digestive problems, leading to a long, restless night. If you get a craving, go with a light snack. Also, if you consume caffeine, your lunch break should be the cutoff time, as it can stay in your system for up to eight hours.
5. Spend Time Outdoors and Be Physically Active
Natural light is so important because it regulates your bodys internal clock. Get some sunlight during the day, especially in the morning. Have your morning latte on a bench right before work. Furthermore, get in some physical activity on a daily basis, even if its a pleasant evening walk. Making both of these things a routine will help you fall asleep faster and enhance your quality of sleep.
