Sleep Hygiene
- Wind down at least 20 minutes before bedtime
- Have a sleep routine even on the weekends.
- Remove all electronic devices. Bright light hinders the production of melatonin. This is a hormone that helps with sleep.
- Use relaxation techniques such as meditation, deep breathing and even mindfulness.
- Exercise in the daytime to get daylight exposure.
- Increase physical activity that assists in sleep in better health.
- Smoking cessation. Nicotine in cigarettes stimulates the body and can disrupt sleep.
- Alcohol reduction is important for a better sleep.
- Have a light dinner. Eat at an earlier time.
- Keep your room temperature at 65°F.
- Use white noise machine or a fan for noise reduction.
- Lavender scent can induce sleep.
- Cultivate a positive safe space for sleep.
