So What Is Sleep Hygiene?

How does it help me to go to sleep faster and sleep better?

Sleep hygiene is the formation of habits and practices that are conducive to sleeping well on a regular basis. The first thing to know is that your sleep is based on your consistent preparation each and every day/night. If your schedule changes, usually your sleep will be affected. Go to bed and get up at the same time every day.

As a rule of thumb, try to turn off all electronics two hours before bed. The lights from the screens actually make your brain think it's time to get up by throwing off your circadian rhythm. Reading a book or magazine (paper print) is ideal. If you are reading from a tablet, make sure you are using blue light blocking glasses. It will help to trick your brain into thinking it's night time.

Try not to eat anything about 1.5 to 2 hours before bed. Newly digesting food can cause heartburn and obviously make it harder to go to sleep.

Keep a notepad to write down things before bed that you need to do tomorrow or important things you will worry about thru the night. You can also have one by your bed to write down items if you wake up in the middle of the night and can't stop thinking about it. Write it down and forget it.

Your diet also plays a role. Stay away from caffeine and sugars from lunch on and pay attention to foods/beverages that don't let you sleep well (spicy, etc.). Too much alcohol will also affect your sleep. It will put you to sleep faster but will also wake you up a few hours into the night when the sedative effect starts wearing off.

Meditation, if practiced consistently, is a great way to help you sleep. Try apps like Headspace and Calm that will buide you thru your meditation. These apps make it easier to start and maintain your sessions. Research has shown doing this every day can promote healthier sleep.

Other things to try are Melatonin, CBD (best if done short-term), or bio feedback with a certified sleep therapist. Before taking supplements or herbals, consult your physician to make sure it won't interfere with other medications or physical issues.

It's a combination of the above suggestions that will give you that night of sleep you're looking for. Good luck and happy ZZZZ!