Your behavior during the day, and especially before bedtime, can have a major impact on your sleep. The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits are a cornerstone of cognitive behavioral therapy, the most effective long-term treatment for people with chronic insomnia. It also includes techniques for stress reduction, relaxation and sleep schedule management. Here are some healthy lifestyle habits that go a long way in improving sleep quality:
1- Develop a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
2- Set a bedtime that is early enough for you to get at least 7 hours of sleep and a bedtime routine
3– creating a set of habits that will help your body recognise that it’s time to unwind. For instance, 30 to 60 minutes before bed, read in bed or take a warm shower/bath.
4- Don’t go to bed unless you are sleepy. If you don’t fall asleep after 20 minutes, get out of bed.
5- Make the bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. Get earplugs or a sound conditioner. Extraneous noise in the bedroom can disrupt your sleep. Just try to ensure that the noise is consistent—like white noise.
6- Limit screen time. Time your exposure to bright light in the evenings.
7- Have light meals in the evening. If you get hungry at night, snack on foods that won’t disturb your sleep.
8- Drink enough fluid at night to keep from waking up thirsty.
9- Skip the nap. If you must, limit your snooze session to 30 minutes, and give yourself at least four hours between the nap and when you plan to go to bed for good.
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