We all know from experience how disrupted sleep affects our lives. Being unable to fall asleep or stay asleep can be a frustrating experience. Over the counter sleep aids can have dangerous side effects and lead to a disrupted sleep pattern when you take them long-term. The best way to help your sleep is to have good sleep hygiene[i]. Sleep hygiene refers to the choices you make during the day and around your bedtime that affect your sleep. Making healthy life choices helps lead to healthy sleep. Simple changes can make a big difference! Here are some tips for good sleep hygiene:
- Have a regular bedtime routine
- Try to wake and go to sleep at the same time every day, even on the weekends. Your body will get used to what time is meant for sleep this way.
- Have a bedtime routine that is the same each day. This helps your body know it is time for sleep. If you go right from the rush of the day to your bed, you will find your mind spinning and unable to stop. So, STOP, do something you find relaxing, spend some time with the Lord in prayer, do some quiet reading, then head to bed and sleep in peace.
- Make your bedroom a comfortable place for sleep
- Keep your bedroom at a comfortable temperature for you. Usually the cooler side is better, but we each are unique so make it work for you!
- Keep the TV and if possible all electronics out of your room. That buzz from notifications, texts, and calls will lead to disrupted sleep and a groggy morning.
- Avoid technology before bed and definitely during sleep
- Avoid all screens for at least an hour before bed. Your mind needs quiet to get to sleep.
- Here are some tips from the American Heart Association on “Tech Tweaks” to help wean yourself off of using technology at bedtime: https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/how-to-sleep-better-with-tech-tweaks.
- Watch what you take in and do before bedtime
- Avoid alcohol, nicotine, and caffeine before bed. These all make changes to your brain that make sleep difficult. For caffeine, avoid at least 4-6 hours before bedtime[ii]
- Exercise during the day is helpful for sleep. Exercise before bed will keep you up, so plan your day with exercise earlier if possible for you.
- A light snack before sleep can be helpful, but avoid heavy meals right before bed
- Avoid naps after 3PM if you need to take one. Naps can be helpful, but generally try to keep them less than 30 minutes so they do not affect your sleep later.
You can find more sleep hygiene tips at the following websites:
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits
https://familydoctor.org/condition/insomnia/
https://www.sleepfoundation.org/sleep-hygiene
[i] Suni, E. (2020, August 14). What is Sleep Hygiene? Retrieved February 18, 2021, from https://www.sleepfoundation.org/sleep-hygiene
[ii] Twelve Simple Tips to Improve Your Sleep. (2007, December 18). Retrieved February 18, 2021, from http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
Posted March 12, 2021
