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Do you want to wake up feeling rested and ready to tackle the day? The key to achieving this is practicing good sleep hygiene—the habits and practices that can help you get restful sleep. But what exactly is sleep hygiene, and how can you improve it?
This blog post will share five tips for better sleep hygiene. We've got you covered, from sticking to a consistent sleep schedule to incorporating relaxation into your bedtime routine! We'll also explain how your environment can affect your sleep and give tips on creating the perfect sleep sanctuary.
So, whether you struggle with falling asleep or staying asleep, or you simply want to improve the quality of your sleep, keep reading for our top tips and tricks! Consistency and routine are the keys to success, so try different strategies to find what works best for you. With better sleep hygiene, you'll wake up refreshed and ready to take on the day!
Go to bed and wake up at the same time every day.
Yes, even on weekends! Consistency is vital to keeping your body in a rhythm. Going to bed and waking up simultaneously every day helps train your body to know when it's time to wind down and when it's time to wake up. (You may even get to the point where your body naturally wakes up at the same time every day without an alarm)! Heading to bed a few hours late one day can make your body feel unrested and account for the lack of sleep by sleeping late the next day. Then, on that day around the time you usually sleep, your body doesn't feel as tired and stays up later, throwing off your routine and energy levels.
Have a bedtime and morning routine.
Bedtime and morning routines help your body and brain transition into and out of sleep. Your bedtime routine can look like washing your face, brushing your teeth, plugging in your phone, putting on your pajamas, and picking your outfit for the next day. Your morning routine can look like brushing your teeth, making breakfast, and journaling! Routines can be simple - do what works for you!
Incorporate relaxation into your bedtime routine before sleep.
Whether you put your screens in another room, listen to calming music, read, or do deep breathing exercises, incorporate some time before you head into bed to wind down for the night. This is not just a suggestion; it's a crucial step in preparing your body and mind for a peaceful sleep. This will help your brain close your thoughts for the day and prepare your body for falling asleep peacefully. Whether you have 30 or 5 minutes, this time is crucial to transitioning into bed! So, prioritize relaxation in your bedtime routine for a more restful sleep.
Darken your environment at night, brighten your environment in the morning.
When performing your nightly routine, dim your lights as much as possible to help your body produce melatonin. Melatonin is a hormone your body naturally creates to help you fall asleep. The darkness signals your brain that it's time to head to bed! Similarly, try getting some sunlight for your morning routine or turning on those lights! This brightness tells your brain to develop cortisol, a hormone that helps wake you up and keep you active for the day.
Limit bedtime activities
If you work, watch television, and sleep in bed, your brain will no longer associate your bed exclusively with sleep. Try to dedicate these non-sleep activities to other spaces around your home! This will help train your brain to learn that it's time to sleep when you're in bed.
There are plenty more tips and tricks to help improve your sleep hygiene, but remember that consistency and routine are key! Try different bedtime and morning routine strategies to see what works for you.
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