A good night’s sleep can make a huge difference in how you feel the next day. Sleep not only impacts physical and mental health but also productivity, relationships, and so much more.
If you struggle with sleep, you are not alone. However, there are things you can do to improve your sleep, called sleep hygiene. Check out the checklist below to improve your sleep hygiene, get better zzz’s, and live a healthier and happier life:
DO
- Keep your bedroom quiet, dark, and cool. Use curtains, blinds, or a sleep mask to block out light. To block out noise, use earplugs, soothing music, or a “white noise” machine.
- Create a relaxing bedtime routine. You might want to take a warm shower or bath, or listen to soothing music.
- Go to bed at the same time every night, and get up at the same time every morning—even if you feel tired.
- Get regular exercise. Figure out what time of day works best for your sleep patterns.
- Get outside during daylight hours. Spending time in sunlight helps to reset your body’s sleep and wake cycles.
- Get out of bed after about 20 minutes if you can’t back to sleep and do something relaxing, such as reading.
DON’T
- Do anything in your bed except for sleep and sex.
- Drink caffeine within six hours of bedtime.
- Use smartphones, computers, or tablets during the hours before bedtime. The light from these devices and the emotions that can result from checking email or social media sites can make it harder to unwind and fall asleep.
- Smoke or use tobacco, especially in the evening. Nicotine can keep you awake.
- Nap in the late afternoon or evening.
- Take medicine that may keep you awake or make you feel hyper or energized right before bed. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.
For more information on how to improve your sleep, email contactknovasolutions@workpartners. com or call 1-800-355-0885. We are available Monday through Thursday from 8 a.m. to 8 p.m. and Friday from 8 a.m. to 5 p.m.
Copyright 2023 Healthwise Inc. This information does not replace the advice of a doctor.