Good “sleep hygiene” means everything that helps maintain your health by keeping your mind and body rested and strong. The idea of sleep hygiene is like a dental hygiene. Both rely on nightly or daily rituals for consistently good hygiene. Just as you get in the habit of brushing, flossing, and visiting your dentist regularly, you must implement a nightly routine of healthy habits to improve your sleep hygiene. Follow these sleep hygiene tips to help assure a good night’s sleep.
- Eat lightly to induce sleep. Although you shouldn’t eat too much right before sleep, certain foods
promote sleep. Such foods include the amino acid L-tryptophan, found in milk, turkey, and tuna; and carbohydrates, such as bread and cereal. Avoid caffeine, alcohol, and large amounts of sugar.
- Wait until you are sleepy before going to bed. If you’re not sleepy at your regular bedtime, do something relaxing; read a book, listen to music, or do some other activity that relaxes, not stimulates you. This will relax your body and distract your mind to remove your worries about sleep.
- Create the right environment. Every person has his or her own personal preference as to the ideal sleep environment. Extremes should be avoided. Make sure your room is dark and quiet, and the right temperature. Most experts agree cooler temperatures work best. If you’re bothered by noise, wear earplugs or use a fan to create white noise.
- Pre-sleep rituals help to initiate relaxation each night before bed. People who go to sleep and wake up at the same time every day tend to have a greater sense of rest and more energy during the day, while people with schedules that fluctuate wildly often experience daytime tiredness-
- Don’t nap. Taking naps may also interrupt sleep hygiene. Nap taking suggests that you are not getting a sound night’s sleep, and your body is craving more sleeping time. If you find yourself wanting to nap, try going to bed a little earlier in the evening hours. If you absolutely must take a nap, do not nap for more than an hour, and make sure that your nap is concluded by three in the afternoon.
- Avoid sleeping pills, or use them cautiously. Avoid drugs. Some people resort to medications or ‘social drugs’ in the mistaken belief that sleep will be more likely. Sleeping pills – drawbacks include daytime sleepiness, failure to address the causes of sleeping problems, and the ‘rebound’ effect – after a stint of using sleeping pills, falling asleep without them tends to be even harder. These drugs should only be used as a temporary last resort and under medical advice.
- Exercise regularly, but not right before bed. Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise within the 2 hours before bedtime, however, can decrease your ability to fall asleep.
- Practice relaxation techniques before bedtime. Relaxation techniques often can help people with sleep problems get a good night’s sleep. Several relaxation techniques are listed below: Progressive Relaxation, Toe Tensing, Deep Breathing, Guided Imagery, and Quiet Ears.
Seems that it’s a bit contradicting the point that you mention about napping.
Some writer mentioned that napping is good, not a long but a short one, 30-60 mins, to refresh your energy. Even more it’s good for your heart.
Robert
Many experts agree that a short nap is actually beneficial during the day but make sure it’s not too close to when you’re going to sleep or you will have trouble sleeping
These are some great tips i never thought to use pre-sleep rituals.