Tips for Creating and Maintaining a Healthy Sleep Schedule

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With new sleep routines, getting used to a sleep schedule can take time and effort. These sleep hygiene guidelines can simplify things to create a healthy sleep schedule:

Create an Evening Routine: For most people, before they go to bed, they brush their teeth, wash their face, and get into sleep attire. However, adding relaxing, healthy activities to your nighttime routine can help in addition to these steps. Such actions can include things like a warm bath or shower, breathing exercises, or reading.

Create a Sleep Sanctuary Out of Your Bedroom: For the best sleep, your bedroom should be quiet, cool, and dark and comfortable. Find the best Nectar mattress in the UK.

Don’t Spend Too Much Time In Your Bed: If, after 20 minutes, you can’t get to sleep, leave your bed and go to a different room until you feel tired.

Limit Your Screen Time: When you use televisions, laptops, smartphones, and tablets, you deal with the blue light that these devices give off. These devices can make your brain think that it’s daytime and not nighttime. Therefore, you should not use these devices right before you go to bed.

Stay Away From Sleep Deterrents: What can be considered a sleep deterrent or something that can prevent you from going to sleep or can interfere with the quality of your sleep?  These include using nicotine, caffeine, or alcohol right before bedtime.

Avoid Long Naps During the Day: When you take a nap, it can energize you, but it can also reduce the amount of time you sleep at night. If you nap, rest no more than 30 minutes.

Keep in mind that needing adjustments to create a regular sleep schedule is expected. However, daytime sleepiness or sleep problems that are around for two to three weeks could mean that you have a sleep disorder. Speak with your sleep specialist or doctor on other ways to create good sleep conditions.