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How’s your sleep hygiene?
Sleep is an essential function that helps restore your body and brain and healthy adults between the ages of 18 and 64 should ideally be getting seven to nine hours of sleep each night[1].
When we don’t get enough sleep, we leave ourselves open to an increased likelihood of having accidents because we are not alert, as well as increasing our risk of developing many chronic diseases and conditions – such as type 2 diabetes, heart disease, obesity, and depression.
Never mind being unproductive and cranky AF! Just me?
A lack of sleep can also affect your immune system and your body’s ability to recover, as we do the majority of our work healing and repairing while we’re horizontal.
Sleep shouldn’t be seen as a luxury! It’s vital to our survival.
Thankfully there are a few simple ways we can work towards promoting that (sometimes elusive) consistent, uninterrupted sleep by improving our sleep hygeine – that is our environment and routines:
- Stick to a regular schedule of bedtime and waking time – even during the weekend
- Say goodnight to electronics (that includes the TV) 30-60 minutes before you go to bed
- Avoid caffeine in the afternoons and evenings, especially if you are sensitive to it
- Establish a pre-bed routine of breathing exercises and stretches to help you unwind
- Keep your bedroom at a cool, stable temperature if you can
- Block out as much light and noise as possible – use an eye mask and/or earplugs if necessary
- Get some daily sunshine to help drive your circadian rhythm
- Keep any daytime naps short and sweet
- Go easy on the alcohol – it’s a huge sleep disruptor
- Make sleep a priority! It’s just as important as eating, staying hydrated and moving your body 💚
Do you have a bedtime routine to help you relax and get ready to hit the sack?
REFERENCES:
- Why Do We Need Sleep? – Sleep Foundation
