Good Sleep Habits

What are good sleep habits? The MOST important item to control in regards to good sleep health is getting up at the same time every day!! If you need a bit of wiggle room, make it a 20-30min change in your bedtime. Stop any caffeine by 2pm at the latest, although noon is even better since we all metabolize caffeine a little differently. Absolutely no active screen use 1-2 hours before your bedtime. Active screens are things like your laptop, phone, tablet, etc. Block all light sources from your bedroom. Light is the enemy of sleep. Even down to digital clocks, lights from T.V., or street lights. Room darkening curtains are a must. Why? Non-natural light changes our circadian rhythm and stops the release of our time to sleep hormone, melatonin. This special hormone is produced during times of dark. Blue light on the other hand tells our brain it is day time and it is recommended you get 30min of sunlight right after awakening.

Avoid anything that causes stress before bed. A quick 5min meditation can really help. Cut out that alcohol. I know you may feel it makes you sleepy which is true but then as it breaks down during the night in your body it prevents your quality deep restorative sleep. No food 3hours before bed. A hot bath, heating pad, or sauna can be very relaxing. Follow it with a cool room and mattress so your body temp goes down telling your brain it’s bed time. Jot down any thoughts or to do items in a notebook so you can let them go and rest. I hope these tips pave the way for some better nights of rest.