What Can I Do To Promote Good Sleep Health?
August 13, 2011 in Sleep Disorders
Even if you do not have a sleep disorder, you should work on improving your sleep habits. Practicing good sleep habits can leave you feeling better rested, energetic and more productive. Consider the following tips from the National Sleep Foundation to improve your sleep health:
- Keep your sleep schedule consistent. Go to bed and wake up about the same time on weekdays and weekends. Your body follows a natural cycle or “clock”. If you change your sleep patterns on the weekend, it can leave you feeling tired.
- Relax before going to bed. Find something that relaxes you like listening to music, a warm bath, watching television or reading a book. Do this relaxing activity before bedtime every night, but make sure not to watch TV or read in bed.
- Use your bed for sleeping. Do not read or watch television in bed regularly.
- Create an optimal sleep environment. Your bedroom should be dark, quiet and comfortable.
- Sleep on a comfortable mattress and pillow. Make sure your mattress and pillow are comfortable. If you have had your mattress for more than 10 years, it is probably time for a new one.
- Finish eating 2 to 3 hours before bedtime. Eating a large or heavy meal close to bedtime can make you feel less comfortable. Fluid intake should also be somewhat limited prior to bedtime.
- Exercise regularly. Regular exercise helps you fall asleep and stay asleep. However, make sure to not exercise within 3 hours of bedtime as this can keep you awake.
- Avoid caffeine close to bedtime. Caffeine stays in the body for 3 to 5 hours, but can stay active in some people for up to 12 hours. Even if you do not think caffeine affects you, it can be reducing the quality or quantity of your sleep. Avoid caffeine within 6 to 8 hours of going to bed.
- Stop smoking. Like caffeine, nicotine can stimulate you and keep you awake. Quitting smoking is good for your sleep and your health.
- Avoid alcohol close to bedtime. Although alcohol will likely make you sleepy, your quality of sleep is reduced. Sleep is lighter and less restful.
