Spring-clean your sleep hygiene

TIPS TO OPTIMIZE A GOOD NIGHT’S REST

As the weather warms and days get longer, you may be thinking about your spring cleaning to-do list. However, it may be worth cleaning out some bad sleep habits as well. As explained by the Centers for Disease Control and Prevention (CDC), sleep hygiene is defined as “healthy sleep habits that can improve your ability to fall asleep and stay asleep.” Here are a few practices to improve sleep quality.

Get Physical

It may sound illogical, but optimizing your sleep hygiene starts hours before bedtime. According to the CDC, being active during the daytime can help you fall asleep faster. This spring, consider implementing physical activity into your daily routine to secure your eight hours of sleep. It is essential to schedule your exercise at least a few hours before you go to sleep.

Make A Relaxing Nighttime Routine

Another way to improve sleep before getting into bed is developing a relaxing nighttime routine. This can include activities such as drinking herbal, caffeine-free tea; taking a relaxing shower; changing into pajamas; or listening to a calming playlist. The CDC recommends minimizing screen time and bright lights during this period, as light can make you feel more awake and disrupt your circadian rhythm.

Create A Proper Sleep Environment

Where you sleep is an integral part of a sleep hygiene routine. Ensuring your space is quiet, temperate, dark and relaxing can help you sleep better. You can accomplish this by using a fan, installing curtains and using a noise machine.

Set A Bedtime

Being consistent with your daily bedtime is one of the most important elements of sleep habits. Going to bed and waking up at the same time every day can keep your body working correctly. It is best to choose these times so that you can get seven to eight hours of sleep nightly as recommended by the American Academy of Sleep Medicine.

By implementing these tactics in your sleep habits, you can help ensure you are well rested and energetic throughout the day and this season. Even with time changes, changing seasons and longer days, getting enough sleep continues to be one of the best things you can do for your health.