Are you a short sleeper? Do you have children? If so, you may want to turn your attention to how much sleep you get at any given time. Parents who are deprived of sleep are at a higher risk of a number of health conditions, including stroke, heart disease, asthma, diabetes, depression, arthritis, and cancer, says The Center for Disease Control. Therefore, getting an adequate amount of sleep is not only essential for optimal physical and mental health, but it is also a way to improve your quality of life. If you do have a chronic health condition, making sure that you get the right amount of rest is a way to ensure that you feel your very best.
Have you experienced difficulty sleeping? Then give these sleep hygiene tips a try.
Stick to a Set Sleep Routine
Try to get to bed at the same time each night, and wake up at the same time every morning. You should follow this principle even on weekends. It may take some time, but your body should acclimate to this routine. Unsure of your ideal bedtime? Try this calculator that is suitable for determining the proper bedtime for children and adults.
Don’t Nap During the Day
Try to avoid napping during the day so that you can sleep at night. If you absolutely need to close your eyes for a bit, keep it to no more than 20 minutes. Also, keep the nap away from bedtime.
Relax Before You Turn In
Before bed, engage in an activity that will soothe your mind and relax your body. This can be reading a chapter or two of your favorite book, a warm bath, or anything that helps you unwind.
Avoid Electronics Before Bed
This includes phones, the television, and any other electronic device in the home. If you have children, implement a time each night when electronics are turned off. An hour before bedtime is a great shut-down point.
Create a Relaxing Bedroom
Keep your bedroom in a calm, quiet state. Make sure it is not cluttered, and be sure to keep the temperature at a comfortable place. When you lie down for the night, make sure the room is dark and quiet for optimal rest. As mentioned previously, avoid electronics. If you find that you are having difficulty sleeping after 20 minutes, get up and go to another room. Engage in a productive activity until you find you are tired enough to rest.
Avoid Large Meals and Caffeine
You do not want to eat too much too close to bedtime, and you certainly don’t want to ingest caffeine too late in the day. If you are peckish in the evening, enjoy a light snack.
If your mattress is over a decade old, then you should start considering changing it. Sealy Posturepedic are highly rated mattresses and certainly worthy of consideration.
Say No to Alcohol
Don’t drink an alcoholic beverage to help you sleep, as this can actually cause disruption to your natural sleep cycle.
Be Cautious in Regards to Sleep Aids
Sleeping pills are meant to be used in the short term. If you find you need them longer than a few days, talk to your doctor. Also, be sure to never use another person’s sleep aids.
Exercise Early in the Day
Daily exercise is beneficial for sleep each night, but be sure to not work out too close to bedtime. This can actually keep you awake rather than put you down.
If you try these tips and still have difficulty sleeping, speak with your doctor.