Health How-to

Tips for a Healthy Sleep Hygiene

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Written by Beth Ellis

 

A good night’s rest is one of the few luxuries that money simply cannot afford. Listed below are several tips and suggestions that may help you stop tossing and turning at night.

 

Maintain a Regular Sleep Schedule

 

Getting up and going to bed at the same time each day will make you feel more rejuvenated as opposed to sleeping the same number of hours at different times. Consistency reinforces your body’s natural circadian rhythm, ultimately promoting better sleep. Napping in the afternoon is advised, if you need to make up for a few hours, but only for ten to thirty minutes. And, if you find yourself nodding off way before your bedtime, perform a mildly stimulating activity to avoid falling asleep. Giving in to the drowsiness will only cause you wake up in the middle of the night and have trouble going back to sleep.

 

Create a Bedtime Ritual

 

Make it a practice to go through a peaceful bedtime routine each night to tell your body it’s time to let go of the day’s stresses and wind down. This might include taking a warm bath, reading a good book or magazine, listening to soft music, or making simple preparations for the next day. By easing the transition between wakefulness and drowsiness, these relaxing activities can definitely help promote a good night’s rest.

 

Make Your Bedroom Sleep-Friendly

 

Create an atmosphere ideal for sleeping to improve your sleep quality. To start with, make sure you are sleeping on a comfortable bed. If you tend to wake up with an aching back or a stiff neck, you may need to invest in a better mattress. Experiment with different levels of mattress firmness, comfort, and size in order to pick the best one for you. Keeping the noise to a minimum is also a great way to create a room ideal for sleeping. However, if you can’t eliminate the noise from barking dogs, city traffic, and noisy neighbors, try toning it down with a fan, soft music, or white noise. Also, don’t associate your bed with events like work or errands because it will make it more difficult for you to wind down at night.

 

Eat Right, Sleep Right

 

A healthy diet could mean the difference between sound sleep or wakeful nightmares. It’s rather essential to watch what you put inside your body in the hours leading up to your bedtime. Late-night dinners and binge drinking are two major factors that may prevent your form getting a peaceful slumber. Heavy, rich food types should be avoided within two hours before going to bed. And, while alcohol may help you nod off within seconds, it reduces your sleep quality, making you prone to waking up in the middle of the night.

 

Keep Stress and Anxiety in Check

 

Residual stress, anxiety, or anger all have the ability to take a toll on your evening slumber. To prevent this, consider healthy ways to keep your stress in check such as getting organized, setting priorities, and following a schedule. If you can’t help yourself from worrying all the time, especially about things that are beyond your control and power, you will need to manage your thoughts. Learn to asses your worries to see if they’re truly logical and replace irrational fears with more reasonable thoughts.

About the author

Beth Ellis