Sleep Guide
How to increase your sleep quality
Sleep is essential to our physical and mental health. Despite its importance, a troubling percentage of people find themselves regularly deprived of quality sleep. This guide provides specific actions you can take to make it easier to fall asleep, stay asleep and wake up well-rested.
creatE a sleep-inducing bedroom
Your bedroom should be a place of comfort and relaxation. Though this may seem obvious, it’s often overlooked and contributes to difficulties falling asleep and sleeping through the night.
When designing a sleep environment, focus on comfort (and minimizing distractions) with the tips below.
Use a high-performance mattress & pillow
The best mattress for your preferences and needs is vital for your comfort, relaxation and spinal support. Add a high-performance pillow to minimize aches and pains.
Cultivate Peace and Quiet
Keep noise to a minimum by drowning it out with a fan or white noise machine. Earplugs and headphones are other options for preventing abrasive sounds that distract from restful sleep.
Choose Quality Bedding
Sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that regulates body temperature and is comfortable to the touch.
Find an Agreeable Temperature
Your bedroom temperature can be a distraction to sleep. Ideal room temperatures vary based on individual preferences, but most research supports sleeping in a cooler room around 65 degrees.
Avoid Light Disruption
Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains and a sleep mask can help block light and prevent it from interfering with your rest.
Introduce Pleasant Aromas
A light, calming scent can help ease you into a restful slumber. Essential oils with natural aromas such as lavender provide a soothing, fresh smell for your bedroom throughout the night.
Optimize Your Sleep Schedule
Taking control of your nighttime patterns helps to guarantee a restful and refreshing day. Experience the benefit of a sound sleep by implementing the following strategies below.
Set a Fixed Wake-Up
It’s nearly impossible to maintain a healthy sleep routine if you’re constantly waking up at different times. Pick a wake-up time and stick with it, even on days you could sleep longer.
Adjust Your Schedule Gradually
When you need to change your sleep schedule, adjust it slowly—by a maximum of 1–2 hours per night. Allow your body to get used to the changes so that your new schedule is maintained.
Budget Time for Sleep
It is recommended that individuals sleep between 7-9 hours each night. Use your fixed wake-up time to work backwards and identify a target bedtime that will help you meet your sleep needs. Whenever possible, give yourself extra time before bed to prepare and relax.
Be Careful With Naps
Long or late afternoon naps may impact restful sleep at night. The best time to nap is shortly after lunch in the early afternoon and the best nap length is around 20 minutes.
Craft a pre-bed routine
Poor bedtime habits are a major contributor to insomnia and other sleep problems. Changing these habits can take time but the effort for a healthier and consistent routine will signal to your mind and body that bedtime is approaching.
Wind Down For At Least 30 Minutes
It’s much easier to doze off smoothly if you are at-ease. Quiet reading, light stretching, soothing music and relaxation exercises are behaviors that settle your mind for sleep.
Disconnect From Devices
Tablets, cell phones and laptops keep your brain engaged. The light from these devices also suppresses natural production of melatonin. Try disconnecting for at least 30 minutes before bedtime.
Lower the Lights
Avoiding bright light helps transition your mind to bedtime and increases your body’s production of melatonin—a hormone that promotes sleep.
Avoid Before Bed
Avoid drinking alcohol 3 hours before your bedtime and stop caffeine by 2p.m. to ensure a restful sleep.
Relax to Easily Fall Asleep
It may take time to fall asleep when you first get into bed for the night or after waking in the middle of the night. These techniques help when falling asleep is challenging.
Try Relaxation Techniques
Focus on trying to relax. Controlled breathing, mindful meditation, progressive muscle relaxation and guided imagery are examples of relaxation methods that can help ease you into sleep.
Experiment With Different Methods
Try different approaches to see what works best for you. It can take some time for new methods to take effect, so give your changes time to kick in before trying something new.
Don’t Stew in bed
If you can’t settle within 20 minutes, get up and do something relaxing in low light. Avoid checking the time. Take your mind off sleep for a few minutes before returning to bed.
Keep a Sleep Diary
Document a new sleep schedule or other sleep hygiene changes. A daily sleep journal helps track how well you’re sleeping and identifies factors that might be helping or hurting your restful slumber.
Content Source: https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips