We spend 25 years of our lives sleeping, lets do it right.

How to promote Proper sleep

All people should practice good sleep hygiene if possible, there are only benefits and no downfalls to proper sleep hygiene. The first treatment for all sleep disorders is good sleep hygiene, this is because there are no repercussions as there could be with medication or surgery. Sleep hygiene can be defined as the routine and good habits one has that promote good sleep. There are six ways to have good healthy sleep.

  1. Have a good place to rest. A calming environment that conducive to sleep can be a big influence. A room that is dark without too much light helps. A bed that is comfortable and supportive, and a good pillow for your neck and head.
  2. Establish a routine. If you go to be around the same time each night, and wake up at the same time each day, your body will begin to follow this routine on its own. This includes weekends and holidays.
  3. Avoid certain foods and drinks. Caffeine can be found in many drinks; it is also one of the most favorite drinks to help reach a state of wakefulness. To achieve good sleep hygiene, try to avoid caffeinated drinks 6 hours before bed. Alcohol also has a negative affect on sleep, it prevents the body from entering the REM cycle.Woman waking up
  4. Limit screen time. The lights in your TV, cell phone, laptop, and tablet release a blue light which can disrupt our brains and circadian rhythm. This blue light stops the body from releasing melatonin.  Some people have tried to use blue light filtering glasses to mixed results.  Limiting screen time is a more effective solution.
  5. Eliminate naps. A small nap may sabotage a good night’s sleep. Staying awake helps keep the body on a schedule that your body can depend on. In some cases, taking a nap can make you feel worse and not better.
  6. Exercise. Exercise has so many health benefits, physically, mentally, and of course towards sleep. Exercise can help fight insomnia, by getting the body tired and ready for a good night’s rest. Exercising in the morning can help you give the adrenaline rush you need to get a jump start to the day. Some people find exercising at night a good way to end their day.

Getting a good night’s rest isn’t possible every night but it is never too late to start getting better. (Prem, 2019) While these six habits are a good start to having good sleep hygiene there is much more you can do. Spend time learning ways to help your body fall asleep and get ready for bed.