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Healthy Sleep Environment
Did you know that just having a healthy sleep environment can dramatically increase your chances of getting a good night’s sleep? So what do I mean by this? Take a look at my list below and see if you are missing some of these key things in your sleep routine. Establish a regular bedtime. Wake up at the same time each day, including weekends, even if you haven’t slept well.
Avoid daytime napping.
Limit your consumption of caffeine (coffee, tea, caffeinated sodas), and don’t have any for at least 4 to 6 hours before bedtime.
Avoid tobacco use, especially near bedtime and upon awakening during the night—nicotine is a stimulant.
Avoid using alcohol late in the evening. It can cause awakening later in the night.
Avoid heavy meals close to bedtime. A light snack may help you sleep.
Don’t go to bed thirsty, but don’t drink so much you have to urinate frequently.
Get some exercise every day. It can be vigorous or moderate, but you should not exercise within 3 or 4 hours of bedtime because activity increases metabolism and alertness for a few hours.
Get plenty of sunlight in the outdoors, especially in late afternoon.
Minimize noise in the house, or mask it with a steady low noise such as keeping a fan running on slow speed, or a radio tuned to static. Use comfortable earplugs if needed.
Keep the room cool and dark. If you can’t darken the room, use a sleep mask.
Set aside time for problem solving earlier in the day so you don’t carry anxious thoughts to bed. Try writing down your worries in a “worry book,” then set it aside well before bedtime.
Participate in relaxing activities before bedtime. Try deep breathing, yoga, meditation, tai chi, or muscle relaxation techniques. Take a warm bath. Play a quiet game or read a book.
If you can’t fall asleep, or you wake up in the middle of the night and don’t get back to sleep quickly, get out of bed and go to another room until you feel sleepy.
I hope you got some good ideas from that list. I know there were several things on it that I was doing wrong! |
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