HEALTH NEWS
Here are some sleep hygiene tips
- Try to avoid large meals, heavy snacking, or alcohol 2-3 hours before bed.
- Ensure a comfortable temperature, as feeling too hot or cold can disrupt sleep.
- Stop using electronic devices an hour before bed, especially those emitting blue light such as smartphones, tablets, and televisions.
- If your are sensitive to caffeine, try to avoid drinking caffeinated beverages 4-6 hours before bedtime.
- Schedule before-bed activities to signal that you are winding down, such as changing into pajamas and brushing teeth.
- If you awaken and can’t return to sleep, don’t stay in bed. Get up and do quiet Relaxing activities, such as reading, until you feel tired enough to fall back asleep.
- create a quiet, dark, relaxing environment in your bedroom. Dim lights and turn off your cell phone’s sound and vibration modes if possible.
- Set a sleep schedule and stick to it. Try to go to bed at night and awaken in the morning around the same times, even on weekends. This helps to regulate the body’s sleep cycles and circadian rhythms.