Sleep hygiene includes a variety of actions and habits you can develop to improve the quality of your sleep. Maintaining good sleep hygiene leads to a healthier sleep and promotes both physical and mental health.
50% of American suffer from some sort of sleep deprivation, and roughly 10 million Americans attempt to use a sleep aid medication as a remedy.
Sleeping pills can cause irregular bowel movements, mood disturbances, heart palpitations- just to name a few, and can often lead to less sleep and more daytime grogginess.
Below are some sleep hygiene tips to promote sleep without a pill; leading to better brain function, hormone balance, and blood sugar stabilization.
- Limit blue light exposure
- Power down those electronics two hours before bed
- Increase warm light settings on your phone and laptop (learn how here)
- Invest in a weighted blanket
- The weight of the blanket helps to calm the nervous system by engaging key relaxation pressure points, stimulating points on the body linked to improved sleep, mood, and relaxation
- Maintain a regular bedtime and wake time schedule including weekends
- Establish a nighttime routine
- Take a bath
- Listen to music
- Develop a skin care regimen
- Create a calming sleeping environment
- Sleep on a comfortable mattress and pillows
- Determine what type of pillow you need here
- Use your bedroom only for sleep and intimacy
- Sleep on a comfortable mattress and pillows
- The kitchen is closed 2 hours before your regular bedtime
- Avoid caffeine and alcohol close to bedtime
- Exercise regularly
- However, be cautious of vigorous activity a few hours before bed
If you’re looking for additional help to unwind, reach out to the Clinical Nutrition Department at Physio Logic to discuss your sleep hygiene today. Start by telling us a bit about yourself below.