Description
Consistency, pre-sleep relaxation, and a conducive bedroom environment are pillars of good sleep hygiene.
Recipe/Instructions
- Consistent Schedule: Go to bed and wake up around the same time every day, even on weekends, to regulate your body's internal clock (circadian rhythm).
- Relaxing Bedtime Routine: Establish a calming routine 30-60 minutes before bed. Examples: take a warm bath, read a physical book (not on a screen), listen to relaxing music or a podcast, do light stretching or meditation, write in a journal. Avoid stressful activities or discussions.
- Optimize Bedroom Environment:
- Dark: Use blackout curtains or eye masks to block light.
- Quiet: Use earplugs or a white noise machine/app to mask disruptive sounds.
- Cool: Keep the room temperature cool, typically between 60-67°F (15-19°C).
- Comfortable: Ensure your mattress, pillows, and bedding are comfortable and supportive.
- Limit Screen Time: Avoid bright screens (phones, tablets, computers, TV) for at least an hour before bed. The blue light emitted suppresses melatonin production. If necessary, use blue light filters or night mode settings.
- Watch Diet & Drink: Avoid large meals, excessive fluids, caffeine, and alcohol close to bedtime. Caffeine can linger for hours. Alcohol may make you drowsy initially but disrupts later sleep stages.
- Get Natural Light: Exposure to natural sunlight, especially in the morning, helps regulate your sleep-wake cycle.
- Exercise Regularly: Regular physical activity improves sleep, but avoid intense workouts within 2-3 hours of bedtime.
What makes the Dish Special
N/A - A comprehensive guide to sleep hygiene best practices addressing behavioral, environmental, and timing factors.