Sleep hygiene is a phrase that refers to someone’s sleeping habits. If you have good sleeping habits, you have good sleep hygiene. Unfortunately, a lot of people have trouble sleeping. This could be because they have insomnia, or they’re simply not allowing themselves to get enough sleep.
If you struggle to get enough sleep or good quality sleep, this article can help you. Read on for some sleep hygiene tips.
Have a Sleep Schedule
When you have a sleep schedule your body will be used to going to bed at exactly the same time every night. Let’s imagine you decide to go to bed at 10pm, you could start to feel tired at around 9:30pm. You will also get used to waking up at a specific time every morning.
Of course, you don’t have to be very strict about your schedule, but it is important that you get used to it. You can deviate from the schedule at the weekend, should you wish to, but make sure you don’t go to bed too much later.
Relax Before You Go to Bed
Try to relax before you go to bed. Enjoy a hot bath or a shower. Do what you can to relax so you’re more likely to fall asleep. Some people take Vermont CBD to help them relax, others have a hot, milky drink.
The more relaxed you feel before your bedtime, the easier you will find it to fall asleep. Make sure you don’t have any caffeinated drinks before bedtime. If you want a cup of coffee or tea, have some decaffeinated alternatives. They usually taste just as good but they won’t keep you awake for hours.
Avoid Using Your Cell Phone
Your cell phone and other electronic devices such as tablets can disrupt your sleep. This is because they emit a blue light that affects your melatonin levels. When your melatonin isn’t as high as it should be it can be hard to get some much-needed sleep.
You might also want to consider putting your phone on silent just before you go to bed. This will ensure that you’re less likely to be disturbed in the night should someone message you.
Make Your Room Cool and Dark
When your bedroom is cool and dark you’ll find it’s a more comfortable room to sleep in. Do you sleep better when the night is cold? A lot of people do, and it’s simply because our bodies prefer lower temperatures. Ideally, your bedroom should be somewhere between 60 and 67 degrees Fahrenheit.
In addition to this, a comfortable mattress and pillow can also help. If you’re something of a light sleeper you could consider wearing eat plugs so you’re not disturbed. You might also want to consider using blackout curtains if you get a lot of light coming into your bedroom. Alternatively, you might want to consider wearing an eye mask as it can be quite comfortable to sleep in.
If you want to improve your sleep hygiene, use the above tips to help you get a much-needed night’s sleep.