You already know that you need to practice good dental hygiene and personal hygiene, but did you know that you should also practice good sleep hygiene? Researchers discovered the importance of sleep hygiene in the 1970 after looking at how poor sleep affected people of all ages. Even if you get eight hours every night, you might want to look at some tips designed to improve your sleep hygiene.
Follow a Schedule
Following a schedule is one of the best ways to improve you sleep hygiene. Far too many people sleep less on the weekdays and assume that they can catch up on their sleep on the weekends. This causes a sharp change in your internal clock, which can make it harder to fall asleep throughout the week. Develop a sleep schedule that works best for you. Go to bed at the same time every night and wake up around the same time every day. Following a set schedule turns off your internal clock and makes it easier to fall asleep.
Turn Off Electronics
Your body goes through a series of cycles as you sleep, which helps you stay asleep and feel more rested when you wake. The blue lights emitted by different electronics can significantly impact the way you sleep. Those electronics can cause you to wake in the middle of the night and keep you from moving through each cycle. In addition to turning off and unplugging electronics before going to sleep, shut those items off for at least an hour before you climb into bed. Studies found that using televisions, computers, tablets and other electronics can make it harder to go to sleep.
Stay Away from Stimulants
Avoid caffeine for several hours before you go to bed, and make sure that you avoid any caffeinated foods. Chocolate and other products contain small amounts of caffeine that can make falling asleep nearly impossible. Avoiding caffeine, turning off electronics and following a set schedule can improve your sleep hygiene in just a few weeks.