Sleep Hygiene Tips

Sleep habits, also known as sleep hygiene, can help you get the sleep you have been dreaming about. Sleep hygiene is about positioning yourself to sleep well every night by maintaining a consistent schedule, establishing a pre-bed routine, and practicing other healthy habits.

Here are a few sleep hygiene tips that will give you the sleep you deserve:

1.     Set a Sleep Schedule

Regardless of the day of the week, try to plan when you would like to go to bed and wake up and keep it consistent throughout the week. When your sleep schedule shifts day to day, your body cannot obtain a steady sleep rhythm causing lower sleep quality.

2.     Don’t Overdo Nap Time

Naps can be great to give you the energy you lack to make it through your day; however, naps can be detrimental to falling asleep or staying asleep through the night. If you do plan to nap during the day, make it before 5 p.m.

3.     Create a Night Time Routine

Begin preparing for bed 30-60 minutes before you would like to be asleep. Keeping your routine consistent can allow your brain to understand that it is bedtime. Begin by brushing your teeth and putting on pajamas. Allow time for practices that help you wind down (stretching, reading, listening to soft music, etc.).

4.     Unplug from Electronics

At least 30 minutes before bed, finish setting your alarms and answering any last notifications. Using electronics right before bed increases your mental stimulation, which can prohibit your brain from slowing down. Electronics also emit blue light, which hinders melatonin production that helps you fall asleep.

5.     Practice Healthy Daily Habits

Not only do bedtime practices help with sleep, but day-to-day activities can also affect how you sleep at night. During the day, it is essential to practice physical activity, limit your caffeine intake in the afternoon, eat at earlier times, and reduce alcohol consumption too close to bedtime.

6.     Maximize Bedroom Space

Believe it or not, the atmosphere of your bedroom can affect sleep quality. Temperature, light, mattress quality, electronics, and clutter can all affect how you sleep in your bedroom. If you are getting poor quality sleep at night, check your surroundings to optimize your space for healthy sleep.  

Is practicing sleep hygiene still not fixing the problem? Contact us!

At FusionSleep®, we have dedicated our entire medical practice to helping patients get their lives back through healthy sleep. We offer various sleep solutions, along with in-lab and at-home sleep testing options and virtual appointments on our established telemedicine platform.  Contact us today on our website or by calling 678.990.3962.