Getting on a sleep schedule to improve your sleep hygiene
By making these small changes and getting on a sleep schedule, you can improve your overall wellbeing.
1. Pick a bedtime and a wake up time and stick to them as much as possible. By having consistent sleeping and waking hours that follow its natural circadian rhythms, your body will promote feelings of sleepiness and drowsiness when it’s in need of sleep, as well as feelings of alertness when you have had enough sleep.
2. When you wake up, go into natural light as soon possible, preferably at the same time each day. Seeing natural daylight helps us reset our internal clocks which helps us to get over the feeling of grogginess that often comes with waking up.
3. Do some exercise in the daytime. Although exercising too close to bedtime can keep you awake, exercise in the daytime can promote deeper and more restorative high-quality sleep at night.
4. Avoid caffeine and stimulants in the evenings or at night. While caffeine and stimulants affect everyone differently, it’s important to ensure you leave enough time between that cup of coffee and your bed time to avoid impacting your quality of sleep. Read about our top 5 foods to avoid before bed.
5. Be cautious about how much you eat and drink in the evenings. Being hungry or thirsty at night time will have an effect on the quality of your sleep, as will drinking too much since you will likely wake up to go to the bathroom. Being too full may make it too uncomfortable to sleep. Ensure you eat your last meal of the day at least three hours before bed.
6. Make sure your room is dark, quiet and cool. Temperature, light and noise can impact our ability to get to sleep and increase the chance that we wake up in the night.
7. Have a wind-down routine before bed and avoid electronic devices for an hour before sleep.