If you’re not getting good sleep, feeling sluggish during the day, and having difficulty focusing on your tasks, implementing sleep hygiene with the help of Dr. Jeremy McConnell at Florida Sleep Specialists in Sarasota and Bradenton, FL can change your life.
10 Sleep Hygiene Tips
Try the following tips to improve your quantity and quality of sleep.
1. Exercise Regularly
Exercising regularly provides several health benefits, and the healthier you are, the better quality sleep you get. Several studies over the years have consistently shown that those who exercise at least three times per week get more and better quality sleep.
2. Have a Routine
Having a bedtime routine sends signals to your brain and body that it’s time to sleep. Choose low-key activities to keep your heart rate slower in the last few hours prior to bed.
3. Set Your Bedroom Up for Rest
Your bedroom should be cool and dark to get proper sleep. You can also use lavender spray or candles to promote rest.
4. Invest In a Good Mattress
Your body needs to be rested and without pressure points from your mattress. The best way to do this is with a mattress that evenly distributes your body weight. A foam or hybrid mattress can help in this area.
5. Choose the Right Pillow
Your head should never be propped too high. A cervical pillow is very helpful for keeping your head, neck, and spine aligned. All of this prevents a great deal of discomfort that can impact your sleep.
It can be really difficult to fall asleep when the stress of the day is running through your mind. Try relieving that stress by journaling or meditating.
7. Stretch Before Bed
Stretching helps your entire body relax. You can choose simple stretches or even follow some bedtime yoga videos online.
8. Limit Caffeine
Cut back on your caffeine as much as possible. Some people can’t drink more than two caffeinated drinks per day and have to cut those off at lunchtime. Others can do a little more for longer.
9. Place Your Devices On a Time Out
Don’t scroll your devices while in bed as the lights emitted can keep you awake. Put them down and out of your line of sight.
10. Be Mindful When Eating
Eat dinner several hours before bed so it has time to digest. If you are hungry again, eat a small snack right before bed.
Let Dr. McConnell at Florida Sleep Specialists help you improve your sleep hygiene. Schedule an appointment in Bradenton, FL at (941) 792-8383 or Sarasota, FL at (941) 827-0701.