Sleep hygiene is an individual’s routines and habits that contribute to his, or her, nightly sleep patterns.
Good Sleep Hygiene Involves:
- Creating a comfortable sleep environment. This involves monitoring the room’s temperature, darkness and noise levels.
- Following a bedtime regimen in order to establish regularity in your nighttime routine.
- Going to sleep at about the same time every night.
- Waking up around the same time daily.
- Avoiding stimulants a few hours before bed time, including caffeine and nicotine.
- Exercising regularly.
- Reducing, or preferably eliminating, daytime napping.
- Limiting bedroom activities to sleeping only.
- Do not do homework or other work in your bedroom.
- Minimizing screen time near bedtime.
- Electronic screens radiate blue light, mimicking daytime wavelengths, which keeps the brain awake.
- Being aware of food and drinks you consume throughout the day.
- Do not eat large meals immediately before bed.
- Eating a healthy, nutritious diet contributes to better quality sleep.
- Practicing calming meditation and deep breathing exercises before bedtime.
References:
https://www.sleepfoundation.org/sleep-topics/sleep-hygiene
https://www.tuck.com/sleep-hygiene/
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html