Sleep Hygiene Exercise
Learn: Sleep hygiene refers to habits and practices that promote consistent, quality sleep and daytime alertness. It involves behaviors and environmental factors that help regulate sleep patterns and improve overall well-being. Here are the key components of good sleep hygiene. Studies show that poor sleep quality and not getting enough sleep each night can significantly impact your ability to retain and learn information, your mood, your ability to make important decisions, your body’s ability to repair itself, lower your immune function, make you more susceptible to stress just to name a few. Sleep hygiene is one area that you can experience a myriad of positive health benefits if you put your attention on your sleep habits.
Change: Preparation for sleep is a sleep hygiene exercise and can be intentionally incorporated into your routine.
Maintain a Consistent Sleep Schedule - Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock (circadian rhythm).
Create a Relaxing Bedtime Routine - Engage in calming activities before bed, such as reading, listening to soft music, or practicing relaxation exercises like deep breathing or meditation. Avoid stressful or stimulating activities close to bedtime, such as working or intense exercise.
Optimize Your Sleep Environment - Cool, dark, and quiet environments promote better sleep. Use blackout curtains, earplugs, or white noise machines if necessary. Make sure your mattress and pillows are comfortable.
Limit Exposure to Screens Before Bed - Avoid electronic devices (phones, tablets, laptops) at least 1 hour before sleep, as blue light can interfere with melatonin production and make it harder to fall asleep.
Be Mindful of Food and Drink - Avoid large meals, caffeine, and alcohol in the hours leading up to bedtime. Caffeine and nicotine are stimulants that can keep you awake, while heavy meals can cause discomfort.
Get Regular Physical Activity - Engaging in regular exercise can help you fall asleep faster and enjoy deeper sleep, but try to avoid vigorous exercise right before bed.
Avoid Naps Late in the Day - If you need to nap, try to keep it short (20-30 minutes) and avoid napping too late in the afternoon, as this can disrupt nighttime sleep.
Go to Bed Only When You’re Sleepy - If you can’t fall asleep after 20 minutes, leave the bed and do a quiet, non-stimulating activity in another room until you feel sleepy.
Limit Time in Bed to Sleep - Your bed should be associated with sleep, not activities like watching TV, working, or using electronic devices.
Manage Stress and Anxiety - Address stress or anxiety through mindfulness, journaling, or relaxation techniques. These practices can help quiet the mind and improve sleep quality.
Grow: By practicing good sleep hygiene, you can improve your ability to fall asleep, stay asleep, and wake up feeling refreshed, which contributes to overall mental and physical health. Your mind and body will thank you.