Sleep hygiene: how to get a better night’s rest

# Sleep Hygiene: How To Get a Better Night’s Rest

Although sleep is an essential aspect of our lives, many people have trouble getting enough of it. Some people can fall asleep at the drop of a hat, but others toss and turn for hours before giving in to sleep. If you fall into the latter category, you are not alone. The American Sleep Association estimates that 50 to 70 million adults in the United States have a sleep disorder of some kind. Fortunately, there is hope: you can improve your chances of getting a good night’s sleep by following good sleeping habits. Here are some pointers to get you going.

## Establish a Consistent Sleep Schedule

Following a regular schedule is one of the most crucial things you can do to improve your sleep. Sleeping at the same time each night can assist in regulating your body’s internal clock because your body thrives on routine. Even on weekends, try to keep your bedtime and wakeup time consistent. This will make it simpler for you to go to sleep at night and wake up feeling rested in the morning by regulating your body’s natural circadian rhythm.

## Create a Relaxing Sleep Environment

Your brain will receive a signal to wind down for the night if your bedroom is made to be peaceful. Make sure your bedroom is cool, quiet, and dark to start. To aid in establishing a tranquil environment, think about making an investment in blackout curtains, a white noise machine, or a fan. Try to avoid using electronics in your bedroom because the blue light they emit can disrupt your body’s natural sleep-wake cycle.

## Be Mindful of What You Eat and Drink

Your ability to sleep well can be significantly impacted by what you eat and drink. Caffeine, alcohol, and nicotine should be avoided right before bedtime because they can make it difficult for you to get to sleep and stay asleep. Try to limit your intake in the afternoon and evening because caffeine can stay in your system for up to 8 hours. In the hours before bed, consume a light dinner and steer clear of heavy, spicy, or greasy foods that may upset your stomach.

## Get Moving During the Day

It’s important to find ways to move throughout the day because regular exercise can help to improve sleep quality. On most days of the week, try to get at least 30 minutes of moderate exercise. This can include exercises like cycling, swimming, walking, and jogging. Just be careful not to exercise right before bed because it might make it more difficult to fall asleep.

## Wind Down Before Bed

It’s crucial to establish a calming bedtime routine to tell your brain that it’s time to go to sleep in the hours before bed. This can involve practices like taking a warm bath, reading a book, doing yoga, or practicing meditation. Create a schedule that works for you and follow it each night.

## Seek Help If You Need It

If you’ve tried these suggestions and are still having trouble sleeping, it might be time to get professional assistance. They can suggest treatments to enhance your overall sleep quality and assist you in identifying any underlying health conditions that might be affecting your ability to sleep.

In conclusion, a restful night’s sleep depends on good sleep hygiene. By creating a restful sleeping environment, adhering to a regular sleep schedule, and being aware of

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