Sleep Hygiene Checklist

The following tactics can assist in improving and maintaining good sleep hygiene:

Have a sleep routine

The human body functions on a 24-hour internal timer. This impacts how it operates, which includes how it regulates moods and temperature.

Having a consistent sleep-wake cycle assists in keeping the body’s internal clock regulated.

To accomplish this, try to wake up at the same time daily, including holidays and weekends. Then have a bedtime that gives you at least 7 hours of sleep each night.

Sleep Hygiene Checklist
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With that being said, it is recommended that you don’t go to bed if you don’t feel sleepy and just lie awake in bed.

Avoid particular drinks and foods before going to bed

Nicotine and caffeine are stimulants that prevent the body from sleeping, so it’s best to steer clear of them 4-6 hours before hitting the hay. Other substances that have nicotine or caffeine include:

Chocolate

Cigarettes

Coffee

Tea

Some sodas, like colas

Medications, including some migraine, flue, and cold medicines

Additionally, don’t drink alcohol 4-6 hours before sleeping since it will affect your sleep quality.

Create an atmosphere that encourages sleep

Maintaining the bedroom cool can assist in improving sleep. The National Sleep Foundation recommend that a temperature of 60-67 °F is suitable.

In case noise or light is a problem, try fitting blackout blinds or you can wear earplugs or an eye mask. Some individuals have seen that white noise from their fan, for instance, assists.

If you can, limit the activities in the bed to sleeping and sex alone, to assists emphasize the mental association between sleep and the bed.

It can also do you a world of good if you invested in a comfortable bedding and mattress, that assists to regulate temperature and support spine alignment. Read these Sleep Number reviews.

Relax before bedtime

Having a relaxing routine to decompress before going to bed assists in signaling the body that it’s time to sleep.

Avoid screens, like laptops and phones, for at least 4-6 hours before you sleep. The blue emanating from the screens can disrupt the creation of melatonin, the sleep hormone.

A relaxing routine might entail listening to soothing music, not reading something exciting, or any other slow-paced activity.

Taking a shower or warm bath 1-2 hours before going to sleep can also assist a person to relax. What’s more, as your body cools down after a bath or shower, the temperature drop can assist in signaling sleep.

Use Sleep Aids

For people suffering from sleep apnea, using sleep aids can be a great way to manage symptoms and get a good night's rest. One highly effective sleep aid is a sleep apnea mouthpiece. This medical-grade device is designed to fit comfortably in the mouth and works by repositioning the jaw to prevent airway blockages and reduce snoring.

If you struggle with sleep apnea, using a doctor-prescribed mouthpiece can make a significant difference in the quality of your sleep. Not only can it help reduce snoring and improve breathing, but it can also reduce daytime fatigue and improve overall mood and well-being.

Get up if not sleeping

If you try to sleep for more than 20 minutes, just get out of bed.