The importance of sleep cannot be over stated. Sleep hygiene is probably one of the most neglected aspect of lifestyle management. Poor sleep can lead to daytime fatigue, weight gain, hypertension, memory issues, car accidents, diabetes, heart disease and weakened immunity.
The following Is a summary taken from Sleepfoundation.org:
- Fixed Wake Up Time
- Prioritize sleep
- Have a consistent nightly routine
- Budget 30 minutes for winding down
- Dim your lights before going to bed
- Stop using any electronics for 30 – 60 minutes before going to bed
- Try different relaxation techniques
- If after 20-30 minutes, you have not fallen asleep, get up and stretch, read or do something else calming in low light to fall asleep again
- Get daylight exposure especially when you wake up
- Regular exercises can make it easier to fall asleep at night
- Don’t smoke
- Don’t use alcohol to put yourself to sleep
- Avoid caffeine in the afternoon or evening
- Don’t dine late
- Don’t make your bed a place of activity
- Use a comfortable mattress and pillow
- Use comfortable bedding
- Set a cool yet comfortable temperature
- Use heavy curtains or an eye mask to block out light
- Drown out noise with earplugs, white noise or a fan
- Try calming scents such as lavender