Better Sleep Starts Here: Why Good Sleep Hygiene Is Key To Your Health

Sunlight Exposure: Aim for at least 30 minutes of sunlight exposure during the day. Early morning sunlight helps regulate your body’s internal clock and improves sleep quality at night. A few minutes of sunshine on your face can work wonders for your sleep patterns.

Consistent Sleep Schedule: Go to bed and wake up at the same time each day. Avoid oversleeping or using “sleep catch-up” tactics after a bad night’s sleep. Consistency is key to training your body’s natural sleep rhythm.

Daily Exercise: Regular physical activity promotes better sleep, though avoid vigorous exercise in the 2 hours before bedtime, as it can make falling asleep more difficult.

Avoid Going to Bed Too Full or Too Hungry: It’s important to give yourself time to digest a meal before bed. If you’re hungry, a healthy snack can prevent discomfort and help you fall asleep more easily.

Rest Your Brain Before Bed: Begin winding down at least an hour before sleep. Engage in relaxing activities and avoid mentally stimulating activities like watching TV or playing games.

Bedroom Environment: Create a peaceful sleep environment. Keep your bedroom cool, dark, and quiet. Comfortable bedding is essential, and eliminating distractions like beeping clocks or phones can help promote better sleep.

Limit Technology Use: Avoid blue light from screens at least an hour before bed, as it can interfere with melatonin production and disrupt your sleep cycle. Consider using blue light filters for screens if you need to use your devices at night.

Stay Hydrated: Drink plenty of water during the day, but avoid consuming too much liquid right before bed to prevent frequent trips to the bathroom at night.

Avoid Stimulants: Stay away from caffeine in the afternoon and evening, and refrain from alcohol consumption right before bed. Alcohol may help you fall asleep but often disrupts sleep quality.