It’s been shown that almost a third of Americans lack adequate sleep. The American Academy of Sleep Medicine and Sleep Research Society states that an average adult should get 7 to 8 hours of sleep per night. It’s obvious that sleep is important for physical and mental health, however studies showing an association with sleep deprivation with things like heart disease, obesity, immunosuppression and etc, should be a “wake-up call.”
Below are some ways to improve your sleep by modifying your lifestyle. These recommendations are often referred to as sleep hygiene practices. Though some may find it challenging, sticking with these recommendations may really help to improve an individual’s quality of sleep. Furthermore, these natural habits may even help to prevent some individuals from developing dependencies on medications or other substances to get the sleep they need.
Stick to a sleep schedule
Have a consistent sleep schedule, even on the weekends. Predictable schedules allows the body to fall asleep and wake more easily.
Avoid daytime napping
Avoid napping for more than an hour, particularly during the late afternoon.
If a short nap is required to help with daytime fatigue, take only about 20 minutes to nap. Anything longer may leave you more tried and sluggish.
Avoid caffeine after lunch
This one is a bit more obvious but avoid a stimulating substance close to bedtime. Your last cup should be before lunch, which will give the body time before dinner to metabolize the caffeine in your system.
Avoid alcohol and nicotine near bedtime
Many people use alcohol for its sedating effects for sleep. However, although initially it may cause some drowsiness, as it gets metabolized it is more stimulating. This results in more nighttime waking and poor quality of sleep.
Nicotine is also stimulating and should be avoided at night.
Exercise, but during the day
Daily exercise, at least 4 hours before bedtime, has shown to be beneficial for sleep.
Intense exercise 2 hours before bed or less is not recommended as it may have a counter effect.
Avoid late meals
Avoid eating heavy meals close to bedtime and avoid late-night snacking.
Eat a healthy meal few hours before bed to avoid going to bed hungry.
Keep it quiet, dark, and cool
It goes without saying that a bedroom that’s quiet, dark, and cool creates a better sleeping environment.
Use earplugs, white noise, blackout curtains, or eye masks to reduce noise and light stimuli.
Avoid checking your clock
Checking time on your clock or smartphone can cause mental stimulation and promote wakefulness.
If you can’t sleep, avoid the clock, and move to another room. Do something calming and avoid anything mentally stimulating. Once you feel drowsy again, go back to bed.
Avoid devices
Avoid screen time at least half an hour before bedtime and avoid altogether during nighttime wakening’s.
Blue light from the screens can suppress natural melatonin production and you may have trouble falling asleep.
Avoid doing “other” things in bed
Don’t eat, work, watch TV or etc. in bed. Remember that bed should only be for sleep and sex.
Designating your bed for only sleep allows you to habitually associate your bed with sleep.
Practice a bedtime routine
Whether it’s brushing your teeth, setting the bed, diming the lights, or setting aside your mobile device for charging, having a routine has shown to improve sleep duration.
Get some morning light
Bright lights in the morning may help maintain your natural circadian rhythm. Studies showed that light in the morning helped individuals to wake up earlier with less daytime fatigue and to be able to sleep earlier at night.
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