Sleep Hygiene: Tips for Better Sleep
Everyone knows maintaining a healthy diet and exercise routine is essential to living a healthy lifestyle. While not always discussed at the head of the list, getting sufficient and quality sleep is just as important to round off that list of essentials to healthy living. Be that as it may, The CDC reports that 33% of American adults are living with sleep deprivation.
Research from the Cleveland Clinic suggests that the key to a good night’s sleep may hinge on good bedtime preparation habits, known as sleep hygiene.
SLEEP HYGIENE
Sleep hygiene refers to the healthy habits, behaviors, and environmental factors that contribute to preparing for a good night’s sleep. Sleep medicine expert, Nancy Foldvary-Schaefer, DO, MS shares that prep work for a good bedtime routine is key to help develop great sleep habits. In the article linked above, Schaefer explains that how we spend the last hour or two before bed directly contributes to the quality of our sleep. Below are several helpful tips to consider when creating your bedtime routine.
STRATEGIES FOR BETTER SLEEP HYGIENE:
Set Wake Up and Bed Times
Start by establishing a consistent daily wake-up time. Help your body establish a regular rhythm by waking up at the same time every day, even on weekends and holidays. A consistent wake-up time will help your body become sleepy at the same time each day to establish the right amount of sleep each night.
The National Sleep Foundation suggested that the healthy range of sleep for adults is 7-9 hours. After establishing a wake-up time, begin training your body to fall asleep at an appropriate time to allow for a healthy length of time asleep.
Environment
As you work to create better sleep habits, pay attention to your environment. The mattress, pillow, light, and temperature all play important factors in the comfort that your body needs to rest well.
Foldvary-Schaefer states that the bedroom should be saved for intimacy and sleep only. Keep electronics out! She suggests that you need to train your body when you are lying in bed to trigger sleeping and not doing other things.
Establish a Nightly Routine for Better Sleep
Begin your bedtime routine an hour before you need to fall asleep
It is important to know that sleep hygiene needs to start before the time that you schedule your bedtime for it to be effective. Say you need eight hours of sleep. If you need to wake up at 7 a.m. to get ready for work, your bedtime should be 11 p.m. That doesn’t mean you’re brushing your teeth at 11 p.m., though. That means your eyes are shutting at 11.
Good sleep hygiene starts before then. So, subtract another hour from your bedtime, and follow a calming bedtime routine. That hour is important. Develop a healthy rhythm that helps to tell your body and your mind that it’s time to wind down. Protect that hour as a time for you to relax after a long day.
What do you do in that hour?
See An Expert If You Need Help
If you have had trouble sleeping for 3 months or more, make an appointment with your healthcare professional or make an appointment to see the experts at Aspire Family Medical.
CONTACT ASPIRE FAMILY MEDICAL FOR A SLEEP STUDY
Kerstin Gillespie, Family Nurse Practitioner, cares that you achieve a restful night's sleep. Kerstin has decades of experience treating sleep disorders and is available to conduct sleep studies to help identify what may be contributing to your sleep deprivation.
Aspire Family Medical is available to book your sleep study now. Aspire offers special sleep study pricing for members and also offers packages for non-members. We are happy to help you conduct the sleep study in the comfort of your own home. If you are looking for a sleep study in Liberty Hill, TX, call Aspire Family Medical today to learn more.
Kerstin Gillespie, DNP, APRN, FNP-BC, Founder of Aspire Family Medical
Kerstin’s provides Direct Primary Care at Aspire Family Medical. Her goal is to help her patients improve their wellness and health literacy, so that they are making informed decisions about their care. She loves getting to know her patients and aspires to treat them just like her family.