Sleep Hygiene
10 Remedies for Better Sleep
Better sleep has so many benefits for better health. If you get at least 7–9 hours of good sleep per night, you can have better heart health, better memory, less stress, improved weight loss, and let’s not leave out better libido.
If you are having trouble sleeping, try these things to see if you too can get better sleep for better health.
1. Turn Off the Blue Light
Leave the phone, tablet, or computer out of the bedroom unless you are using an app to help you sleep. You should turn off any blue light within 1 hour of sleep.
The light can be a stimulant, making it hard for your brain to shut down. So turn off the electronics an hour before bed and focus on better sleep.
2. Animals and Children Out
Pets and kids rely on us to take care of them. You need good sleep to be healthy, so if your pets are a source of “awakenings,” leave them on the floor or out of the room.
The same can be said for your kids. Get them sleeping in their own space as soon as you can. They will sleep better, and so will you.
We all need adequate space in bed and fewer interruptions to get good sleep. Pets and kids can be the worst sleepers, so don’t allow them to steal your health. You need to be healthy to take care of them for the long haul.
3. Darkness
Whether you work first, second, third, or swing shift, our brain tells us it’s time to sleep when there is darkness.
For better sleep, make sure there is no light invading your space. Light tells our brain it’s daytime, so make your sleeping space as dark as possible.
4. Stick to a Routine
Your sleep rhythm doesn’t know a workday from a day off. Try your best to keep the same routine on your days off as you do during work.
You may need to sleep an hour longer on your days off, but stick to your routine as closely as possible so you don’t throw your internal clock off balance. Remember, if you are getting good sleep during the workweek, you shouldn’t need much extra sleep on your days off.
5. Exercise
If you can do some sort of aerobic exercise 4 times a week, it can improve your sleep quality.
Preferably, don’t do it just before bed, though, or you may be too worked up to sleep.
6. Caffeine & Sugar
Cut back on caffeine and avoid sugar binges later in the day. Contrary to popular belief, dinner should be your lightest meal, so avoid spicy or heavy foods before bed.
Try not to eat or drink stimulants after a certain time each day.
7. Smoking
Smokers are more likely not to feel rested after a night of sleep. This may be because nicotine is a stimulant and your body can go through withdrawal while you are sleeping.
Maybe another reason to quit!
8. No Alcohol
Alcohol may make you relax and feel sleepy initially, but it can interfere with your sleep later in the night and make it harder to get quality, restful sleep.
9. Temperature
A cooler room can reduce your core temperature and may help you fall asleep faster and sleep more deeply. The commonly recommended bedroom temperature is around 65°F.
In the winter, lowering the temperature may even save some money. In the summer, try using lighter blankets so you don’t have to turn the temperature down as much.
10. Beds Are for Sleep and Sex
Stop using your bed to eat, watch TV, play video games, or do other activities.
Apart from sex, you should associate your bed with sleep. Creating that connection can help signal to your brain that when you get into bed, it’s time to wind down and rest.
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