How to improve your sleep hygiene


How to improve your sleep hygiene:

Sleep is essential for our physical and mental health.

When we don't get enough sleep, we're more likely to get sick, make poor decisions, and have trouble concentrating.

If you're having trouble sleeping, there are a few things you can do to improve your sleep hygiene. Sleep hygiene is a set of habits and routines that can help you get a good night's sleep.
Here are a few tips for improving your sleep hygiene:
Stick to a sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body's natural sleep-wake cycle.

Create a relaxing bedtime routine. This might include reading, taking a bath, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed, as the blue light emitted from these devices can interfere with sleep.

Make sure your bedroom is dark, quiet, and cool. Darkness helps to promote the production of melatonin, a hormone that helps to regulate sleep. Noise and light can disrupt sleep, so make sure your bedroom is as dark and quiet as possible. A cool temperature (around 65 degrees Fahrenheit) is also ideal for sleep.

Avoid sugar, caffeine and alcohol before bed. Sugar, caffeine and alcohol will interfere with sleep. Sugar stimulates your body which is obviously not what you need when trying to sleep. Caffeine is another stimulant that can make it difficult to fall asleep, while alcohol can disrupt sleep later in the night.

Get regular exercise. Exercise can help to improve sleep quality. However, avoid exercising too close to bedtime, as this can make it difficult to fall asleep.

See a doctor if you have chronic sleep problems. If you've tried the above tips and you're still having trouble sleeping, see a doctor. There may be an underlying medical condition that's affecting your sleep.
Rethink how you sleep:

Sleep hygiene is not just about going to bed early and waking up early. It's also about creating a healthy sleep environment and developing healthy sleep habits.
Here are some additional tips that can help you improve your sleep hygiene:
Make sure your mattress and pillows are comfortable. If your mattress or pillows are uncomfortable, you're more likely to toss and turn and have trouble sleeping.

Avoid napping too late in the day. Napping after 6pm can make it more difficult to fall asleep at night.

Get enough sunlight during the day. Sunlight helps to regulate your body's natural sleep-wake cycle.

Don't force it. If you can't fall asleep after 20 minutes, get out of bed and do something relaxing until you feel tired. Lying in bed awake will only make it more difficult to fall asleep.
Sleeping is worth it!

Improving your sleep hygiene can take some time and effort, but it's worth it. Getting a good night's sleep can help you to feel better physically and mentally.
You need to sleep...

Your body needs sleep to operate. If you do not sleep then everything you do whilst awake will feel off.

If you find that you cannot sleep longer than 6 hours. My recommendation is power naps during the day. If you find it hard to fall asleep then using hypnosis, music and tones will aid you. There are thousands to choose from on YouTube.

Here is a blog post I wrote which contains an essential 25 minutes power nap recording which will also wake you up at the end. It has improved my life immeasurably. I used it often.

I have power napped all of my life. Years ago I used to power nap sometimes for only 10 minutes before I went out clubbing. Yes, I told you it was years (decades) ago. Everyone used to wonder why I was the last one standing. The energy it gives you is real.

So the next time you are struggling during the day from feeling tired. Power nap!
Reset Yourself:

Okay. I have left this until last. This is a secret weapon for those who find they cannot sleep, perhaps because of insomnia.

You need to ensure you are able to do this safely.

It is straight forward advice.

Simply stay awake all night long.

By staying awake all night it helps reset your system.

However here is the crucial point. You must not then sleep during the next day.

The idea being that you keep your adrenalin going throughout the day by doing things. But then from 8pm the following evening you can go to sleep feeling absolutely exhausted and sleep through until the next morning.

It has always worked for me.
Well done for reading this far!

Take care today and have a good sleep when you get there...
I need your help... Just one more step 👣 which will help so much. Please either click and share this post via the social network buttons below, and or, connect with me directly by CLICKING HERE
Christian Jacques Bennett
Please share your thoughts about all this on social media...

Search Terms: Self Improvement, Power Nap, Sleep, Habits, Tired, Fatigue, Rest, Bed, Bedroom, Mattress.
Photo by Remy_Loz on Unsplash
Previous Post Next Post
Christian Jacques Bennett Books
If I could send 2 books back in time for my teenage self to read I would send these. In these two books you have the combined knowledge and wisdom of every single spiritual and self improvement book you can get your hands on .