“Sleep Hygiene” Works Pt. 1

Sleep Hygiene 101:

There are two main approaches to helping adults sleep better. 

The first is reframing external stimuli and environmental factors. That is where we’ll start in this post👍

The second involves working in harmony with internal stimuli and hormonal rhythms. But we will have the chance to address number two in detail in a FUTURE post. 

At this point, try not to overthink it. Just see which of these quick tips below appeals to you the most.

External Tips to Slumber Well 

Part 1 

1. Make sure you have a bedtime. Set a go-to-sleep alarm for yourself and schedule your bedtime at a consistent hour. 

2. Whenever possible, get outside in the sunshine part of each day. Increase your natural light exposure as the weather allows. 

3. Reduce blue light exposure in the evening. This means you should stop using your computer, TV, and smartphone too close to bedtime. 

Part 2 

4. Have nighttime rituals that signal your mind that sleep is coming. For example, some people take a relaxing bath before bed. 

5. Read or listen to an audiobook before bed each night. Choose your reading and listening material carefully. They should be positive and calming, not negative and provoking. 

6. For some people, taking a moment for gratitude and prayer before bed is also calming. That said, keep most types of meditative practices around bedtime as brief as possible. 

Part 3 

7. Optimize your bedroom environment. The first step here is to get a comfortable bed. This includes having a supportive mattress and using a pillow that won't contribute to a neck ache in the morning. Also, try to reduce background noise and bedroom illumination as much as possible. 

8. Experiment, find, and set your perfect bedroom temperature. Studies have shown that bedroom temperature affected sleep quality more than external noise or other similar factors. 

PICK the most attractive THREE of these eight actions you can implement immediately in your bedtime sleep hygiene tonight!