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15 tips to help you sleep better

Updated: Feb 9

Sleep hygiene refers to a set of practices and habits that can help improve the quality of your sleep. Good sleep hygiene is important for overall health and well-being. Here are some hints and tips to help you establish healthy sleep habits:

Stick to a Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

Create a Relaxing Bedtime Routine: Develop calming activities before bed, such as reading, taking a warm bath, or practicing relaxation exercises like deep breathing or meditation.

Create a Comfortable Sleep Environment: Make your bedroom conducive to sleep. This includes keeping the room dark, cool, and quiet.

Invest in a comfortable mattress and pillows that support your body's needs.

Limit Exposure to Screens Before Bed: Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime. The blue light emitted from screens can interfere with your sleep.

Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt sleep or make it harder to fall asleep.

Exercise Regularly: Engage in regular physical activity, but try to finish your exercise routine a few hours before bedtime.

Manage Stress: Find healthy ways to cope with stress, such as mindfulness, yoga, or journaling. Worry and anxiety can keep you awake at night.

Limit Naps: If you need to nap during the day, keep it short (20-30 minutes) and earlier in the day to avoid interfering with nighttime sleep.

Limit Liquid Intake Before Bed: Avoid excessive fluids close to bedtime to minimize nighttime awakenings to use the bathroom.

Create a Comfortable Sleep Space: Invest in blackout curtains to block out light.

Use white noise machines or earplugs to block out noise.

Ensure your mattress and pillows are comfortable and supportive.

Get Exposure to Natural Light:

Spend time outside during the day to help regulate your body's natural sleep-wake cycle.

Avoid Clock Watching: Staring at the clock can create anxiety and make it harder to fall asleep. Turn the clock away from view if necessary.

Avoid Nicotine: Nicotine is a stimulant and can interfere with your ability to fall asleep and stay asleep.

Remember that establishing good sleep hygiene may take time and consistency. It's essential to find a routine that works for you and adapt these tips to your specific needs and preferences. Improving your sleep hygiene can lead to better overall sleep quality and improved daytime functioning, as well as helping you to enjoy good health.

If you have any concerns regarding your sleep, why not book in for a naturopathic appointment today

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