Did you know that sleep plays a crucial role in our health and well-being, but many struggle to get enough quality rest? Sleep hygiene refers to the habits and practices that promote healthy and restful sleep. Keep reading to learn some simple sleep hygiene tips to help you fall asleep faster and wake up feeling refreshed.
What are some things we can do before bed to help us sleep better?
Wind down before bed with calming activities like reading, gentle stretching, or listening to soothing music. Avoid stimulating activities like intense exercise or scrolling on your phone, which can make it harder to relax.
What can we do for our sleeping environment to ensure we get enough rest?
Make your bedroom a sleep-friendly space. Keep it cool, dark, and quiet. Consider using white noise or a fan to block out distractions, and make sure your mattress and pillows are comfortable.
How can we set a consistent sleep schedule?
Our bodies thrive on routine. Try to go to bed and wake up at the same time every day, even on weekends. Sticking to a schedule helps regulate your body’s internal clock, making it easier to fall asleep and stay asleep.
What else should you avoid when trying to get a good night’s sleep?
You want to be sure to limit caffeine and screen time. Caffeine can stay in your system for hours, so try to avoid it in the afternoon and evening. Blue light screens can also interfere with melatonin production. Power down your devices at least 30 minutes before bed.
What are the health benefits of sleep?
The Centers for Disease Control (CDC) reports that getting enough sleep can help you:
- Get sick less often.
- Stay at a healthy weight.
- Reduce stress and improve your mood.
- Improve your heart health and metabolism.
- Lower your risk of chronic conditions like:
- Type 2 diabetes.
- Heart disease.
- High blood pressure.
- Stroke.
- Lessen the risk of motor vehicle crashes and related injury or death.
- Improve your attention and memory to better perform daily activities
For more information on sleep hygiene and tips, visit: CDC: Better Sleep and National Sleep Foundation: Sleep Tips.
Interested in health and wellness classes? Visit UF/IFAS Extension Orange County Eventbrite for up-coming programs!
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