Sleep is a hot topic these days because we know getting enough shut-eye delivers so many important benefits. And a solid sleep hygiene routine can help you make sure you’re getting the recommended seven to nine hours, so you feel energized and refreshed in the morning. Quality sleep doesn’t just happen. There are some habits or behaviors that make it harder to come by, and others that set the stage for a solid night’s rest. Sleep hygiene refers to the practices, habits, and environmental factors that are critical to getting good quality sleep. It encompasses a range of behaviors and conditions that promote restful, uninterrupted sleep Most of us do these things once in a while and might spend the night tossing and turning as a result. But when they start to become the norm, that veers into poor sleep hygiene territory. And you’ll likely feel the effects because you’ll consistently be getting less sleep than you need. That can lead to problems like daytime tiredness or irritability, waking up throughout the night, or having trouble getting up in the morning. In the long term, you might be more prone to health problems like catching frequent colds, cravings for sugary or high-fat foods, and a higher risk for high blood pressure, obesity, diabetes, heart disease, and stroke Stick to a schedule. Having the same bedtime and wake time “helps your body anticipate when to feel sleepy or alert, improving overall sleep quality,” Dr. Vikas says. Deviating a little on the weekends—about an hour or so—is generally okay. Make your sleep space comfy. Think dark, cool, and quiet. Bright light makes it harder to doze off, so consider using blackout shades or wearing an eye mask. Lower your bedroom’s thermostat to between 60 and 67 degrees Fahrenheit. And run a white noise machine or wear earplugs to block out any noises from outside, per UpToDate.com. Booze initially makes you sleepy and chill. But when the alcohol starts to leave your system a couple of hours later, your sleep can get disrupted, leaving you feeling more groggy in the morning, UpToDate.com notes. Get some a.m. sun exposure. Lift those shades as soon as you get up, take your coffee on the stoop or porch, or head out for a walk. You’ll feel more awake and doze off easier at night. “Morning light exposure enhances melatonin suppression during the day, making it easier to feel awake and improves the onset of melatonin production in the evening, which can lead to better sleep at night, Move your body. People who exercise tend to sleep better. Just avoid working out in an hour or two before bed, because that can rev you up and make it harder to snooze Be careful about naps. You’re better off just skipping them. But if you need one, make it less than an hour, and don’t do it late in the day
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Tuesday, December 3, 2024