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ACACIA WELLNESS CENTER
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The Elephant Blog

Sleep Hygiene:                                                           16 Healthy Habits for a Good Night's Sleep

8/17/2016

8 Comments

 
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Good “hygiene” is anything that helps you to have a healthy life. The idea behind sleep hygiene is the same as dental hygiene. Dental hygiene helps you stay healthy by keeping your teeth and gums clean and strong. Sleep hygiene helps you stay healthy by keeping your mind and body rested and strong. Following these tips will help you sleep better and feel your best.

Dental hygiene can even be a part of your sleep hygiene. It is easier for you to fall asleep at night if you have bedtime “rituals.” These are things that you do every night just before going to bed. Brushing and flossing your teeth is a good example of this kind of ritual. Both your dentist and your doctor will approve if you do this every night.
Here are some tips for how you can improve your sleep hygiene:

  1. Don’t go to bed unless you are sleepy.
    If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. This will relax your body and distract your mind.
  2. If you are not asleep after 20 minutes, then get out of the bed.
    Find something else to do that will make you feel relaxed. If you can, do this in another room. Your bedroom should be where you go to sleep. It is not a place to go when you are bored. Once you feel sleepy again, go back to bed.
  3. Begin rituals that help you relax each night before bed.
    This can include such things as a warm bath, light snack or a few minutes of reading.
  4. Get up at the same time every morning.
    Do this even on weekends and holidays.
  5. Get a full night’s sleep on a regular basis.
    Get enough sleep so that you feel well-rested nearly every day.
  6. Avoid taking naps if you can.
    If you must take a nap, try to keep it short (less than one hour). Never take a nap after 3 p.m.
  7. Keep a regular schedule.
    Regular times for meals, medications, chores, and other activities help keep the inner body clock running smoothly.
  8. Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed.
  9. Do not have any caffeine after lunch.
  10. Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime.
  11. Do not have a cigarette or any other source of nicotine before bedtime.
  12. Do not go to bed hungry, but don’t eat a big meal near bedtime either.
  13. Avoid any tough exercise within six hours of your bedtime.
    You should exercise on a regular basis, but do it earlier in the day. (Talk to your doctor before you begin an exercise program.)
  14. Avoid sleeping pills, or use them cautiously.
    Most doctors do not prescribe sleeping pills for periods of more than three weeks. Do not drink alcohol while taking sleeping pills.
  15. Try to get rid of or deal with things that make you worry.
    If you are unable to do this, then find a time during the day to get all of your worries out of your system. Your bed is a place to rest, not a place to worry.
  16. Make your bedroom quiet, dark, and a little bit cool.
    An easy way to remember this: it should remind you of a cave.
 
 
8 Comments
Soumya B Hegde link
4/27/2021 10:59:03 pm

I landed up on your blog from Google. Thanks for sharing this article. Looking forward to reading more from you.

Reply
SleepZee link
9/20/2021 04:09:56 am

Thanks for sharing this article, very informative tips.

Reply
Lara Smith link
10/7/2021 09:45:05 pm

I was looking for different article on sleep hygiene and landed in your article. Thank you for sharing your valuable thoughts in it.

Reply
Arnold link
10/28/2021 07:53:57 pm

I like to take care of my health, both physical and mental. To avoid deficiencies, I had to adopt a balanced diet and above all use a specific food supplement. It is on this article that I found the product that allowed me to relive and enjoy optimal well-being without health concerns.

Reply
colchones america
3/28/2022 09:04:50 am

Es básico encontrar un lugar cómodo, con una temperatura agradable, un ambiente tranquilo, con escaso ruido y poca luz. Es mejor dormir la siesta en un sillón que en la cama, especialmente cuando se padecen reflujo gástrico u otros problemas digestivos, cuyos síntomas aumentan en posición horizontal.
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Sania link
5/27/2022 01:20:50 am

This article is really very informative. Good work!

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Ayesha Saleem link
6/1/2022 02:47:25 am

Informative article.

Reply
clic aqui
6/10/2022 01:11:17 pm

Las horas y la calidad del sueño son importantes para que este cumpla su objetivo: el descanso y la reparación del organismo.
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