Sleep Hygiene Explained in 2 Minutes
Sleep hygiene is a set of behavioral and environmental recommendations intended to promote healthy sleep. Watch this video to learn what those recommendations are so you can start improving your sleep tonight!
You probably have poor sleep hygiene if you experience frequent sleep disturbances, daytime sleepiness, or take too long to fall asleep.
Here are the sleep hygiene recommendations according to the National Sleep Foundation:
1. Limit day-time naps to 30 minutes
2. Avoid alcohol and stimulants like nicotine and caffeine close to bedtime
3. Exercise. As little as 10 minutes a day of aerobic exercise can be effective.
4. Avoid strenuous workouts close to bedtime.
5. Avoid disruptive foods before bedtime such as fatty or fried meals, spicy food, citrus fruit, and carbonated drinks.
6. Expose yourself to adequate amounts of natural light during the day to help maintain a healthy sleep-wake cycle
7. Follow a regular relaxing bedtime routine to help your body recognize when it’s time to shutdown
8. Ensure your sleep environment is pleasant. Keep the room temperature between 60 and 67 degrees Fahrenheit, use a comfortable mattress and pillows, turn off all lights, use a white noise machine if it helps.
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Sleep hygiene definition
https://www.ncbi.nlm.nih.gov/pmc/arti...
Sleep hygiene recommendations according to the National Sleep Foundation
https://www.sleepfoundation.org/artic...
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