There is no real secret to getting a good night’s sleep. All of the research has been done, and all of the books have been written. The information on how to consistently sleep well is out there if you are willing to seek it out.
What you are going to find out is the medical community and the sleeping industry are always referring to the term sleep hygiene. Healthy Sleeping Habits is a reference to the way you sleep and the sleeping habits you have in place to help you get the best night of sleep possible on a consistent basis.†
It’s quite possible you have not yet figured out what you need to do to create the ideal sleep hygiene. As a way to offer you a little guidance, here are 10 things you can do to create Healthy Sleeping Habits.
1. Set a Consistent Schedule
Humans do better as creatures of habit. The best chance you will have for a consistent night of sleep is to set a consistent sleeping schedule. That should include the time you go to bed and the time you wake up in the morning. As an adult, try to allow for 7 hours of sleep every night, including weekends.
2. Don’t Go to Be Until You are Sleepy
There is no point in going to bed if you are not sleepy. The fact is you can create sleep anxiety if you lay in bed without the ability to fall asleep. Do something to wear yourself down until you feel you will fall asleep within 10 minutes of crawling into bed.
3. Don’t Ponder Sleeping Issues While Laying Down
If you are struggling to fall asleep, lying in bed is the last place you want to be. Instead of just lying there and hoping you might fall asleep, get up and reset yourself for another try in about 30 minutes.
4. Establish a Bedtime Routine
Going back to the creature of habit angle, good sleep habits include more than consistent sleep and wake-up times. It also includes creating an entire routine of about an hour that leads into bedtime.
5. Bed is for Sleeping and Sex Only
It would be a mistake to use the bed as a place to hang out. Your bed is for sleeping and sex only.†
6. Control the Temperature
Research has shown that humans sleep better in a cool environment. It’s your job to find a temperature that makes you feel comfortable enough to fall asleep every night on a consistent basis.
7. Control Exposure to Light and Sound
Noise and light will disrupt your sleep. It’s incumbent on you to do whatever you can to control lights coming through the windows and sound coming from outside of your bedroom. A good way to block light from coming into your room is to use dark shades on the windows.†
8. Find the Right Bed and Mattress
As part of your sleeping environment, you want to make sure your bedding feels comfortable. To ensure a good night’s sleep, you want to purchase a mattress that feels right and will accommodate the way your sleep. Sleep position is a critical factor in the quality of your rest. Some mattresses are made for side sleepers, for† a good sleep routine, consider buying at Nolah, the best queen mattress for side sleepers that gives maximum support and better sleep experience for example. You may want to do a sleep study to find out how you sleep and whatís right for your individual needs.†
9. Get Regular Exercise
During the day, you need to stay active as a means of decreasing your energy leading into bedtime. As a part of being active, you should have a solid exercise routine. With that said, you don’t want to be exercising too close to your bedtime. That puts a lot of pressure on your body and brain to calm down after giving it a full dose of adrenalin.
10. Eat Foods That Promote Sleep
Don’t forget that nutrition plays a key role in promoting Healthy Sleeping Habits. There are a number of good foods that contain either melatonin or tryptophan, both of which help signal to the body it’s time to sleep. The foods you should consider are fatty fish, turkey, green vegetables, kiwi, assorted nuts, and dairy products.