10 Ways to Improve Sleep

I wasn’t concerned about sleep hygiene until I was working forty to sixty hours a week. I struggled to have productive days because I was exhausted.  So what is sleep hygiene?  Sleep hygiene consists of several different habits that are necessary to have quality nighttime sleep.  Quality sleep can improve physical and mental health, productivity, and overall quality of life.

10 Ways to Improve Sleep1,2:

  1. Avoid caffeine, nicotine, and certain foods (e.g., spicy dishes, citrus fruits, carbonated drinks, or anything that can cause indigestion) before bedtime.
  2. Drink enough fluid to prevent thirst at night, but not so much that you will have to use the restroom frequently. 
  3. Do at least 10 minutes of aerobic exercise daily (e.g., walking, running, cycling).
  4. Expose yourself to sunlight during the day.
  5. Set an internal clock by going to bed and waking up at the same time each day, including weekends.
  6. Establish a bedtime routine to ease yourself to sleep.  For example, take a bath, read a book, or practice relaxation exercises before going to sleep.
  7. Create a pleasant sleep environment that includes keeping the temperature of your room cool ( 60 – 75°F), using blackout shades, and sleeping on a comfortable mattress and pillows.
  8. Avoid screen time before bed. 
  9. Limit daytime naps to 30 minutes
  10. Stick with these habits to increase your chances of improved sleep. 

Resources:

  1. Sleep Hygiene.  Available at https://www.sleepfoundation.org/articles/sleep-hygiene
  2. Twelve simple tips to improve your sleep.  Available at http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips