5 Sleep Hygiene Tips

November 23, 2021

It is important to get enough sleep every night. It is, therefore, essential for adults to get 7 to 8 hours of sleep every night. If you can get enough sleep each night, your health will improve. 

If you, however, find it hard to get around 7 to 8 hours of sleep every night, you can incorporate the following tips in your sleep schedule. 

1. Morning Sun 

Once you wake up, you need to expose yourself to the morning sun. Spend some time in the morning sun to reset your circadian rhythm. Resetting your circadian rhythm can help your brain know what time it is. 

In fact, if you can walk in the morning, you will get an energy boost and you will wake up naturally. If you, however, do not have time to walk in the morning, you can open your blinds to let sunlight in. 

The morning sun can help you get enough sleep at night. 

2. Regular Exercise 

If you can get around 30 minutes of exercise, it can help you get enough sleep. In fact, it can help you fall asleep quickly and you are less likely to wake up in the middle of the night and also can save you money. Therefore, you will get quality sleep. 

However, do not do vigorous exercises just before your bedtime. Vigorous exercises can make it hard to fall asleep since it raises your heart rate. 

3. Avoid Daytime Naps 

It is beneficial to take a power nap. However, your power nap should not be over 20 minutes. In addition, you do not have to take multiple power naps throughout the day. 

If you take multiple power naps, it can affect your sleep quality. In fact, if you take a nap late in the evening, it can make it difficult to fall asleep. 

If you take long naps, however, you are more likely to feel groggy or disorientated once you wake up. The feeling usually lasts for 2-4 hours. It can affect your productivity. 

If you feel tired in the afternoon, do not take a nap. You can do simple exercises or just go for walk instead. In fact, you can even eat something light, such as a snack.

4. Do Not Take Stimulants 

If you have trouble getting some sleep, you need to avoid stimulants, like alcohol and caffeine, a few hours before going to bed. 

If you take stimulants, they can make it difficult to fall asleep. In fact, you are more likely to wake up multiple times in the night. 

If you take alcohol, it can relax you. However, once you sleep, you are more likely to wake up in the middle of the night. If you wake up in the middle of the night, it can take time to fall asleep again. 

In fact, alcohol can cause the symptoms of insomnia

Instead of drinking alcohol or any other stimulant, you can drink sleep-inducing drinks, including chamomile tea or warm milk. 

5. Create a Comfortable Sleeping Environment 

If you want to fall asleep quickly, you need to create a comfortable sleeping environment. Take a look at these Black Friday deals for furniture. You will decide what works for you. If you love a cool bedroom, you must make sure your bedroom is cool. 

It is, therefore, essential to check the temperature and lighting of your bedroom. Make sure they cannot disrupt your sleep. 

As an adult, you can adjust your bedroom’s temperature to suit your body. If you sleep better in colder temperatures, you can set the temperature accordingly. 

It is also better to create a darker bedroom. It is easier to fall asleep in a darker bedroom. If you cannot block the light in your bedroom, you can use sleep masks.

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Andi Perullo de Ledesma

I am Andi Perullo de Ledesma, a Chinese Medicine Doctor and Travel Photojournalist in Charlotte, NC. I am also wife to Lucas and mother to Joaquín. Follow us as we explore life and the world one beautiful adventure at a time.

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