Are you getting healthy sleep
Friday 16 March 2018
Today is World Sleep Day 2018. Did you know the activity you do during the day, especially before bedtime, can have a real impact on your sleep and determine if you have healthy sleep or sleeplessness.
Your daily routine in terms of what you eat and drink, any medication you may take, how you structure your day and how you choose to spend your evening can significantly affect your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.
It is often advised that if sleep is becoming an issue then completing a two-week sleep diary can help you understand how your routines affect 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. CBT can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management.
If you have difficulty sleeping or want to improve your sleep, try following these healthy sleep habits. Talk to your doctor if your sleep problem persists. You also can see help from the sleep team at an AASM accredited sleep center.
Useful Tips to encourage healthy sleep
1. Keep 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.
3. Don’t go to bed unless you are sleepy. If you don’t fall asleep after 20 minutes, get out of bed.
4. Establish a relaxing bedtime routine. Use your bed only for sleep and sex.
5. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. Limit exposure to bright light in the evenings.
6. Turn off electronic devices at least 30 minutes before bedtime.
7. Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
8. Exercise regularly and maintain a healthy diet. Avoid consuming caffeine in the late afternoon or evening.
9. Avoid consuming alcohol before bedtime.
10. Reduce your fluid intake before bedtime.