✗ Sleep Hygiene/ Part 1
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Lets Chat About Your Sleep Hygiene
What is your nighttime routine?
What do you do to get ready for bed?
Do you have a hard time getting to sleep and staying asleep?
If you are like many people sleep can cause you some stress. I fall under that category. It can be very frustrating to not be able to get to sleep and stay asleep. My husband on the other hand can fall a sleep in about 30 seconds! I have created a quick cheat sheet for you of helpful tips to help you get a better night’s sleep.
If you are having a really tough time with getting to sleep and staying asleep it might be time to consult your doctor friend!
How much sleep we get is essential for our brains and our bodies. The amount of sleep you are getting directly affects your psychological and physical well-being.
- The quality of your time awake
- Your immune system
- Psychological well-being (productivity, concentration, creativity, energy)
- Your Body (weight, digestion, skin, hair)
Sleep takes very little effort but, but it is soooo important for your overall well-being. Research shows that we need different amounts of sleep for our age.
The following is the estimated amount of time you need for sleep according to the National Sleep Foundation for your age:
- 6 to 13 years old = 9-11 hours
- 14 to 17 years old = 8- 10 hours
- 18 to 25 years old = 7- 9 hours
- 26 to 64 years old = 7- 9 hours
- 65 years and older = 7 -8 hours
Without enough hours of recuperative (REM) sleep, you won’t be able to work, learn, create, or communicate at your optimal potential. When you are asleep your body does not just shut down.
When you are asleep your brain is overseeing your body’s biological maintenance, that keeps your body running at optimal condition, preparing you for the day ahead. If you do not get enough sleep you my friend are headed for a major mental and physical breakdown.
What is sleep hygiene? Sleep hygiene simply put, are the habits you have that improve your ability to fall asleep as well as stay asleep. Fun little fact, Cognitive Behavioral Therapy is the foundation of sleep hygiene. In other words, sleep hygiene is working on your view of your sleeping patters and encouraging you to make new patterns that could be more helpful to you.
- Make sure your room is for sleep not for work or movie time. This way your brain knows that when you go into that room its job is to rest.
- Try to limit your screen time before bed or if you like to watch TV before bed make sure its something “boring” like a BBC animal documentary.
- Make sure your room is at a comfortable temperature/ not too cold and not too hot.
- Have cozy sheets and blankets that make you happy. Try layering your blankets to make more weight so that you feel comfortable
- If you are a thinker, keep a notebook by the bed and write down the list in your head so that you do not have to keep thinking about it.
⇢ I love to light a candle (I do blow this out before I go to sleep), watch a little BBC, and sleep in a cold room! No two people will have exactly the same sleep routine, take the time to figure out what you like!
The following are tips from AAHS Sleep Education:
- Keep a consistent sleep schedule. Try to get up at the same time every day.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed.
- Establish a relaxing bedtime routine (calming music, candles, soft blankets).
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing.
- Keep the room at a comfortable, cool temperature.
- Turn off electronic devices at least 45 minutes before bedtime.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack, Exercise regularly and Maintain a healthy diet.
- Avoid consuming caffeine in the late afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
It may seem a little backward what you eat, drink, the medication you take, how you spend your day, and your nights can affect your sleep quality.
Friends, it is important you get enough sleep! I cannot stress this enough. I hope you are having a wonderful day and can get a good night sleep tonight!
※ Your Challenge:
Pick one of the recommend sleepy strategies (e.g. going to bed at the same time or no electrics 45min. before bed) and implement it into your nightly routine for a month.