Sleep hygiene, according to studies, can help anyone get the sleep they deserve or at least maximize the hours of their slumber. It all comes down to following healthy habits (or good sleep hygiene practices) before going to bed. One good strategy is training your body to go to sleep and wake up the same time every day, even on weekends.
2brothersmattress.com and other mattress stores in Salt Lake City share other strategies that can offer a long-term solution to sleep difficulties:
Avoid caffeine, nicotine, and alcohol.
Skip caffeinated drinks (coffee, tea, and soft drinks) as well as cigarette a few hours (between four and six hours) before bedtime. Both can interfere with your ability to fall asleep. Alcohol, meanwhile, can compromise your sleep quality.
Sleep only when tired or sleepy.
It is best to try to sleep only when you are actually sleepy or exhausted. This is better than spending too much lying awake in bed and trying so hard to fall asleep.
Use the bed for sleeping.
Avoid using your bed for anything apart from sleeping and sex. Don’t use it for working, eating, and other things. You should also consider replacing your mattress if it doesn’t offer enough support for your body.
Establish a soothing routine.
Relaxing activities before bed can help ease the transition to sleeping time. These include taking a hot bath, reading a book, and doing some relaxation exercises. Be sure to avoid mentally-draining and stressful activities.
Don’t watch the clock.
Frequent checking of the clock during the night can only stress you and make it hard for you to fall asleep. It also reinforces bad thoughts, as you’ll recognize how late it is and how much time you have left for sleeping.
This can help you sleep faster, as well as improve the quality of your slumber. Morning is the best time to exercise, but if you don’t have time early in the day, be sure that you finish your workout three to four hours before bedtime.
If having an empty stomach before bedtime is distracting for you, it is a good idea to have a light snack. Be sure to avoid heavy meals before sleep, as they can interfere with your sleep.
Apart from these habits, you should make your bedroom comfortable for sleeping. It should be dark, quiet, and cool enough. Don’t hesitate to replace your mattress and pillows, especially if you’ve been using them for a long time or if you usually wake up with body aches.