7 proven ways to better sleep hygiene

Happy Monday! Today, I am drinking a simple cup of coffee to make up for my lack of sleep last night. Many people say that I am too young to have sleeping issues, but I have had trouble sleeping ever since I was young. The more stuff I have going on in my life, the more likely I will have sleeping problems. I have tried everything, and it wasn’t until my third year of university that I was officially diagnosed with insomnia. I was going days without sleep, and I was always exhausted but could never sleep. So, here are some tricks that I learned over the years that I found improved my sleep.

  1. Routines:

Having a morning and a night routine is super important when it comes to having a good night’s sleep. Because our body runs in routines, if our body does not have a specific routine, then it will not unwind appropriately in the evenings. It is also essential to be able to balance the same amount of sleep every day. It will allow you to wake up feeling more refreshed, and it will, over time, feel more natural.

  1. Turn off Electronics:

Technology has its benefits. However, it can also impact your sleep. Whether it is the blue light from the screen or the distracting videos, it keeps you up at night. I know many people use technology to help them fall asleep, such as watching Netflix, youtube videos, etc. Technology impacts your sleep more than you may realize. The blue light can make your body less likely to fall asleep, and the entertainment factor may affect your ability to fall into a proper sleep schedule and miss deep sleep. 

  1. Do Not Check the Clock:

Checking the clock causes your brain to get anxious about not sleeping, so by not checking the clock, you allow your brain to relax and ease into sleep. You can set your alarm clock, but it is better not to be continually looking at it.

  1. Diet: 

Not only does what you eat things impact your sleep, but when you eat something. It is important not to eat or drink anything too close to bedtime. Avoiding coffee after 2 pm would improve your sleep. It is also important not to eat too close to bedtime because your body will not have the time to digest before you go to bed properly. 

  1. Physical Activity:

Physical activity is one of the best things for your body, whether it is a walk, a run, or going to the gym for a couple of hours. Raising your heart rate during the day will allow you to sleep better at night. However, it is important not to work out too close to bedtime because raising your heart rate will take time to cool down before going to bed. So, it is vital to stop working out around 2 hours before bedtime.

  1. Optimize your bedroom:

Optimize your bedroom for sleep. Your bedroom must be only used for sleep and potentially some romantic time. I used to spend so much of my time in my bedroom. I used to do work there, read in there, etc. Honestly, the only thing I didn’t do there was cook food. Yep, thats right, I ate in there too. I only noticed an improvement in my sleep when I change this. By separating the two, I could only be in my bedroom when I wanted to sleep.

  1. Journal:

Nighttime is usually when my brain gets lost in thought. So, spending a few moments to clear my mind journaling really allowed me to release my thoughts. Having a full head holds your mind back from relaxing, so calming your thoughts will enable you to ease better into sleep.

I hope you all have a wonderful week, and I hope that these allow you to have a better sleep.

Photo by Kiy Turk Myr on Unsplash

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