These steps are the start of improving the quality of your sleep, overall health, and well-being. When we sleep, our bodies are not just resting. Our system is building, cleaning, and resetting all night long, making a good night’s sleep crucial for our overall health and well-being. Ideally, you want to sleep for at least 7 hours per day, but not more than 9 hours, according to the American Academy of Sleep Medicine and Sleep Research Society. The quantity of sleep is important, but so is quality. Aim for a consistent sleep-wake schedule, a regular bedtime routine, and regular exercise. Wind down before going to bed (avoid work, gaming, cleaning, etc., before bed). Manage your emotional state (stress, anger, fear) – try mindfulness meditations and other calming modalities. Get into bed at the same time and get out of bed at the same time every day. Exercise during the day. Make sure there is good ventilation in your room. Start to dim the lights about an hour before bed and try to sleep in the dark. Keep your room temperature cool – studies suggest somewhere around 18 degrees Celsius. Control noise.
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