What is Sleep Hygiene and how can it help me?

We spend up to a third of our life sleeping. How can we make it as restful and rejuvenating as possible? Keep reading to find out how.

Sleep hygiene is a set of rituals that are done every day to prepare yourself for a great night’s sleep. Sleep allows the body to replenish cells, restore energy and rebuild tissue. Getting a proper amount of sleep, between 7-9 hours a night, lowers the risk of heart disease, stroke, cancer, diabetes, obesity and Alzheimer’s disease. It can help increase your energy levels, improves your mood, and can help with anxiety and depression.

What can I do to improve my sleep?

-Don't consume caffeine, alcohol, or nicotine within 4 hours of your bedtime. This may stimulate your brain to stay awake.

-Limit any daytime naps to 30 minutes or less, otherwise it may be difficult to fall or stay asleep at night.

-Relax before bed by taking a warm bath, reading a book, or doing a quiet activity. You can try some sleep inducing essential oils to help you relax and wind down.

-Try to avoid late night snacking. It may give you enough energy to prevent you from sleeping.

-Avoid screen time (tv or phone) for at least 1 hour before bed or use blue light blocking glasses.

-Keep room cool, ideally between 65-75 F and try to keep a regular sleep and wake schedule, even on weekends.

Sleep is important and can impact your overall health.