Let's talk sleep! I will be the first to admit that I don’t get enough sleep. While I believe the quality of my sleep is usually good, I definitely don’t get enough every night, and I struggle to actually put myself to bed. When Dr. Shawna mentioned sleep hygiene to me, I was intrigued. So, what is sleep hygiene?
Sleep hygiene is daily, consistent practices that are intended to promote better sleep quality. Some examples of these practices or rituals are:
Go to bed at the same time every night, and wake up at the same time every morning.
Get outside for at least 30 minutes a day
Get in some kind of exercise everyday
Dim the lights at night
No screens before bed (not just for the kids!)
Watch your caffeine intake, especially past noon
Take a warm bath before bed
Avoid large meals before bed
Read or write in a journal
Keep your room as dark as you can
Use a white noise machine
Do you snore? It may be a good idea to get a sleep apnea test
Make sure you have a proper sleep posture. This includes the position in which you lay, as well as the mattress and pillow you lay on (stay tuned!)
There are a variety of other practices that can help us have good sleep hygiene, although not everything will work for everyone. The key is to find what works for you and stay consistent, but don’t be afraid to try something new if your old routine stops working!