You can significantly impact the quality of your sleep by the behaviors you display during the daytime. This is more so for the behaviors before bedtime. These behaviors either contribute towards your healthy sleep or lead to the lack of it.
Your everyday routines including the food and drinks that you take, medications you use, the scheduling of your days and how you opt to pass time in the evenings can be a vital determinant on the quality of sleep you have. Divergence can be noticed with just a few insignificant adjustments. These adjustments may turn your sound sleep into a restless night.
Even your mattress plays an important part in how well you sleep. Mattress Firm experts say that many people are sleeping on the wrong mattress which contributes to a restless nights sleep.
The completion of a sleep diary that runs for two weeks can assist in the comprehension of the relation between your sleep and your routines.
“Sleep hygiene” is a term that encompasses a set of healthy sleep habits. These habits are key when it comes to enhancing your ability to doze off and stay in that state. Cognitive-behavioral therapy is based on these habits which adds up as the best long-term treatment for individuals that have chronic insomnia. Handling the behaviors and thoughts that inhibit your quality sleep can be done using CBT. Procedures on relaxation, stress mitigation and the management of your sleep schedule are also delved into in CBT.
By abiding by these healthy sleep habits, you can promote your quality of sleep or do away with any trouble sleeping. You may have to consult with your physician if you notice persistence with your sleep problems. Help can also be sought from a sleep team at sleep centers that are certified by AASM.
Quick Tips On Sleeping
For healthy sleep habits, abide by these tips:
- Adopt a sleep schedule that’s consistent. Make sure you wake up at the same time daily. This also applies to vacations and weekends.
- Make sure that you get not less than 7 hours of sleep by setting an ideal bedtime for yourself.
- Don’t head for your bed except when sleepy.
- Leave your bed if you are unable to sleep within 20 minutes.
- Come up with an unwinding routine during bedtime.
- The purpose of your bed needs only to be for sleep and sex.
- Ensure your bedroom is comfy with the right cool temperature. It needs to be relaxing, calm and peaceful.
- Do away with bright lights at nights.
- Before bedtime, electronic devices should be switched off 30 minutes in advance.
- If need be, go for a light and healthy snack rather than a heavy meal before retiring to bed.
- Workout regularly whilst keeping a healthy diet.
- Limit caffeine consumption once an evening or late afternoon sets in.
- Don’t take alcohol before going to bed.
- Cut down on your fluid consumption before retiring to bed.