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Healthy Sleep Habit Tips

by on Oct 12, 2020 in
Healthy Sleep Habit Tips

Your sleep can be significantly impacted by your behaviors throughout the day, and particularly before you go to bed. They can either contribute to sleeplessness or help to promote healthy sleep. 

Your daily routines - the quality of your sleep can be significantly impacted by the medications that you take, what you drink and eat, and how you spend your days and nights. In some cases, even a few minor adjustments, can mean the difference between a restless night and a sound sleep. Keeping a sleep diary for two weeks can help you better understand the way your sleep is affected by your routines. 

"Sleep hygiene" is a term that describes multiple healthy sleep habits that may help to improve you being able to fall asleep and remain asleep Those habits are fundamentals of cognitive behavioral theory, which is the most effective long-term treatment for individuals who suffer from chronic insomnia. Cognitive behavioral theory can help you consider your behaviors and thoughts that prevent you from getting a good night's sleep. It also involves techniques for sleep schedule management, relaxation, and stress reduction. 

If you would like to improve your sleep or are having a hard time sleeping, try to use the following healthy sleep habits. If your sleeping problem persists, speak to your doctor. You can also seek assistance at an AASM accredited sleep center from a sleep team. 

Quick Sleep Tips

To help you establish effective healthy sleep habits, follow these tips: 

Maintain a consistent sleep schedule. Every day, including during vacations and on weekends, wake up at the same time. 

Set your bedtime so that you get a minimum of 7 hours of sleep every night.

Do not go to bed until you are sleepy. 

Get out of your bed if you have not fallen asleep within 20 minutes.  

Develop a relaxing bedtime regimen

Only use your bed for sex and sleep. 

Make sure your bedroom is relaxing and quiet. Keep your room set at a cool, comfortable temperature. 

Invest in a comfortable Helix mattress

During the evenings, limit your exposure to bright lights. 

Turn electronic devices off at least 30 minutes prior to going to bed. 

Don't eat big meals before going to bed. Eat a healthy, light snack if you get hungry at night. 

Consume a healthy diet and exercise on a regular basis. 

Reduce your intake of fluids before going to bed. 

Avoid drinking alcohol before you go to bed.

Avoid consuming any caffeine during the late afternoon or at night.

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