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Sleep hygiene is all the buzz when it comes to improving your sleep. But what is sleep hygiene? Sleep hygiene is simply optimizing your environment and daily habits for better sleep. Some quick ways to improve sleep hygiene include:
Prioritize your sleep to get the full amount of sleep you need each night:
Keep a consistent sleep routine:
Optimize your sleep environment to exude tranquillity:
Cultivate daily healthy habits:
While there are no magic sleep-inducing foods that immediately cause drowsiness, research shows that the foods below may help:
Do you have trouble falling asleep and staying asleep, or has daylight saving time interfered with your sleep? If so, you are not alone. There are many things that can interfere with good sleep. Sleep is important because it helps boost immunity to fight illness, and it is necessary for optimal brain function. Furthermore, chronic sleep deprivation is linked to many conditions like diabetes, depression, and obesity. So how much sleep does a person need? Most adults 18 – 64 years of age need seven to nine hours of sleep per night.
If your sleep falls short, consider the following:
Most importantly, try to reduce stress in your life. If your to-do list is keeping you up at night with racing thoughts, get up and jot it all down. Make a list of all the things going through your mind. This will free up your brain and allow you to relax and rest. Talk with your primary care provide about sleep concerns, especially if you are sleepless for more than a month. Your provider can also evaluate your medications to make sure none are interfering with your sleep.
Sources: WebMD.com, MayoClinic.org, CDC.gov
Are you ready to prepare yourself for better sleep? Use the checklist below to ensure you are doing everything you can to prepare your room and your mind for sleep. Use the notes section for personal reminders or helpful tips that you want to consider next time you get ready for bed.
• Watch this video to learn about the four stages of sleep.
• Use this sleep calculator to help you determine a personalized sleep schedule.
• Try this guided meditation to relax your body and mind.
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