Sweet Dreams: Developing Good Sleep Hygiene

11/03/2022

Sweet Dreams: Developing Good Sleep Hygiene

To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.
Thich Nhat Hanh

Tired? Not sleeping well? The Mayo Clinic and other reputable health organizations offer a variety of general tips for good sleep hygiene. Among them? “If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.”

In addition,
1. Stick to a sleep schedule
Most healthy adults need seven to eight hours in bed to be well rested.

2. Pay attention to what you eat and drink.
“Don't go to bed hungry or stuffed… Nicotine, caffeine and alcohol deserve caution, too.”

3. Create a restful environment
“Keep your room cool, dark and quiet…Avoid prolonged use of light-emitting screens just before bedtime.”

4. Limit daytime naps
“Limit naps to no more than one hour and avoid napping late in the day.”

5. Include physical activity in your daily routine
“Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too.”

6. Manage worries
“Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.”

If these tips don’t resolve frequent difficulties sleeping, the Mayo Clinic suggests contacting a health care provider.

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