zzzz.....

Just as we have to look after our personal hygiene, we must look after our sleep hygiene as well. We shower regularly, to keep our bodies clean...& it's the same idea with sleep.

Routine:

One of the best ways to train our body to sleep well, is to go to bed and get up at the same time, each day. Keep daytime routine the same, & do not avoid activities because you feel tired, as this can reinforce insomnia.

Sleep When Sleepy:

Only try to sleep when you actually feel tired, instead of spending too much time just lying awake in bed.

Get Up & Try Again:

If you are lying in bed and you cannot fall asleep, get up and do something calming or boring until you feel sleepy. Do not use your phone or watch Netflix, as you do not want any bright lights on. Do something un-stimulating for your brain. For example, read a book with a dim light.

No Caffeine, Nicotine, Alcohol, & Intoxicants:

Do not ingest any of these at least 4-6 hours before you fall asleep. Each of these substances act as stimulants and will interfere with your ability to fall asleep.

Bed Should Only Be Used For Sleep & Sex:

Many people eat, study, surf the net, watch Netflix, and read in bed. But the only two things your bed should ever be used for are sleep and sex. This is a good way to program your body to know this. So when you lay on your bed, your body knows this is only for sleep.

No Naps:

Avoid taking naps to make sure that you are actually tired at bedtime. If you cannot make it through the day without a nap, make sure it is before 3pm for only half an hour.

Sleep Rituals:

15 minutes before bed, you can do relaxing stretches, breathing excerices, or drink a cup of non-caffeinated tea.

Bath Time:

Drowsiness and sleepiness is associated with a drop in your body temperature. Taking a hot bath can help. Make sure that you take your bath 1-2 hours before you go to bed. This way, your body temperature has enough time to drop.

No Clock Watching:

Stop staring at the time on your phone or clock. This only reinforces negative thoughts such as "oh my gosh, it's so late", "I'm not going to be able to sleep", "i have to get up in 5 hours", etc.

Right Space:

You want to be sleeping in a dark room with your blinds closed. Your body only produces melatonin (which helps you sleep at night) in complete darkness. Also, make sure that your room temperature is on the cooler side, so you can use your blankets to warm you up.

Quiet Space:

Make sure your room is quiet, so you can fall asleep gently.

Eat Right:

A healthy balanced diet will help you sleep better at night. For some people, the thought of sleeping on an empty stomach can be quite distracting. The rule that you should not eat after 7pm is quite unrealistic. So instead, if you are going to eat something before you go to bed, make sure it is a light snack and not a heavy meal. Another alternative is drinking a warm glass of milk as it contains Tryptophan, which acts as a natural sleep inducer.

Aim For 7.5 Hours Per Night:

Some people need 1-2 hours more of sleep and some people need 1-2 hours less. It can be tempting to cut back on sleep to be more productive, whether it be for school or other things. However, sleep is a vital part of self care... so it's really important to schedule time for it just like you would schedule time for an appointment.

No Cellphone, Laptop, or Video Games 1 Hour Prior:

It can be very difficult as bedtime is usually when we check our social media. However, your body will not be able to produce the right amounts of melatonin if you sleep with electronics in your room.

Buy An Alarm Clock:

Our phones should never be our alarm. Go out & buy yourself an alarm clock. Try and keep your phone outside of your room or away from your bed.

Light Exposure:

Increase your light exposure during the day so you are able to fall asleep properly at night. During the day, you can try going outdoors or even buy a therapy light. But during the evening and night, you want to limit your exposure to light. This way, you can fall asleep with more ease.

I hope these tips about sleep hygiene were helpful for you. If you have anything you would like to add to this list, please do let me know!