Sleep hygiene consists of the various habits we engage in before bedtime. These habits can have a significant impact on the quality and the quantity of your rest. It’s important to have a consistent nighttime routine which allows for at least an hour before sleep to wind down, whether it’s drawing a warm bath or drinking your favorite cup of tea. Here’s 4 routines you can try out for a good night’s rest.
Set an Alarm
You may already be setting an alarm every night, but what’s most important is that you’re setting it to the same time every day. This includes days off such as the weekends. Getting up every morning at the same time will help you get regulate your sleeping pattern for a consistent good night’s sleep. It’ll also help you sleep better in the long run.
Light affects melatonin production which is the hormone responsible for helping you fall asleep. Installing dimmers in your home can help mimic the level of natural light outside as it gets darker. It’s best to get as much light outside during the day and then keeping your lights as dim as possible after dusk.
Listen to Music
Spending some time before bed to listen to music can help relax your body and calm your mind. Be sure the music you listen to is personally relaxing to you. If music tends to amp you up, try something different like nature sounds or white noise.
Put Screens Away
You may have heard this already, but blue light emitted from screens negatively impacts your melatonin production. This can keep you up longer than intended and makes it harder for you to fall asleep naturally. If you absolutely need to use a phone or a tablet before bed, try switching the screen to a “night shift” mode or dimming it significantly.