Did you know that simply having a proper sleep hygiene can help promote your cognitive function and immunity, boost fat loss and muscle gains and help improve your mood, performance and overall health! Below are some of the current sleep hygiene recommendations from the National Sleep Foundation.
Limit daytime naps to less than 30 minutes.
Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance.
Avoid stimulants before bedtime.
Avoid stimulants such as caffeine and nicotine close to bedtime. And when it comes to alcohol, moderation is key. While alcohol is well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol
Exercise to promote good quality sleep.
As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality. For the best night’s sleep, most people should avoid strenuous workouts close to bedtime
Eat smart before bed.
Steer clear of food that can be disruptive right before sleep. Fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion and acid reflux for some.
Ensure adequate exposure to natural light.
Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle, promoting quality sleep.
Establish a regular relaxing bedtime routine.
This could include taking a warm shower or bath, reading a book or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep. Try to be on a positive mind state.
Make sure your sleep environment is pleasant.
Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn those light off or adjust them when possible.
Having a proper sleep hygiene results in optimal sleep. Following these simple sleep hygiene tips will improve your sleeping and overall quality of life!