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The key to a good night’s sleep starts with how you prepare. Good sleep habits, known as sleep hygiene, can assist your body in preparing for sleep and creating a good sleeping environment. Follow these tips to improve your sleep hygiene:
Going to bed and getting up at the same time every day helps the body set up a sleeping schedule
As tempting as it might be, you should avoid taking your laptop, tablet or phone to bed with you, or watching the TV from bed. These activities teach the mind to be alert, not to start powering down for sleep, making sleep harder.
Just like having a regular sleeping time will help develop a sleeping routine, having a pre-sleep schedule relaxes the mind. Avoid distractions like the TV in the hour before bed and try not to think about problems and issues you might be facing. Develop a relaxation routine that works for you, so when you go to bed, you are ready to rest.
You are going to spend a lot of time there if you get your sleeping patterns right, so it’s important the room is comfortable. Make sure you have a comfortable bed, the room is quiet, a comfortable temperature and all light is blocked out.
Drinks containing caffeine or alcohol or the nicotine in cigarettes are stimulants, designed to keep you awake. Avoid these in the lead up to going to bed.
Avoid lying in bed trying to fall asleep – if you know it takes you some time to fall asleep, go to bed later.
If changing your sleeping habits doesn’t help you improve your sleeping habits, you may want to consider your remedy options. Click here for more information on remedies that may be available to you.
If you have persistent problems with sleep, you should consult your healthcare professional.