WHAT ARE SLEEP HYGIENE TECHNIQUES?
A lot of people ask us, “What are sleep hygiene techniques that I should practice on a daily basis?”
Really, what they want to know is how they can sleep better every night!
That’s what we all want, isn’t it?
Aren’t you sick and tired of tossing and turning at night, struggling to fall asleep, and sleeping so lightly you wake up exhausted and drained?
You want to know what are sleep hygiene techniques that will help you get to sleep quickly, sleep deeply, and get proper rest so you can stop feeling so darned tired all the time.
Well, you’ve come to the right place.
Below, we’re going to share some of the most critical sleep hygiene practices to incorporate into your daily life so you can sleep better, longer, and deeper every night.
What Are Sleep Hygiene Techniques to Practice Starting TODAY?
Forming good habits will improve your sleep hygiene, which will in turn improve your sleep quality.
It really is a very short, straight line between your daily habits and the quality of your rest every night.
Here are the sleep hygiene techniques I highly recommend:
Follow a pattern. Your brain is designed to create habits based on your patterns of behavior. That’s why you can so easily drive home without really thinking, because you do it every day. Or you know your way around your favorite supermarket almost by instinct, or you can feel your way to your bathroom in the dark easily. It’s all about repetition!
Repetition is the key to forming good sleep habits, too. The more you train your brain and body to “shut down at X time and start up at X time”, the more effective it will become at doing precisely that. That means going to bed at the same time every day, and waking up at the same time every day—even on the weekends!
The more you follow a sleep pattern or sleep schedule, the better you will sleep!
Exercise daily. This is one of THE MOST CRITICAL aspects of good sleep hygiene. A lack of exercise can lead to restlessness, anxiety, stress, and an over-abundance of energy—all of which will interfere with your sleep.
Exercise burns stored energy, forcing your body to make more while you sleep. It also damages your muscle, joint, and bone tissue (in a good way) so your body has to sleep deeply in order to repair that tissue. It brings balance to your hormones, regulates your mood, and combats anxiety and stress. Best of all, a good workout can tire you out so much that you fall asleep quickly.
Include exercise into your day, and you will sleep so much better.
Eat smart. Eating huge meals late in the evening can interfere with your sleep quality. Your stomach will be so busy digesting it can’t shut down to let you get to sleep, and you may end up with a full bladder and the irresistible urge to pee throughout the night.
The best thing you can do is keep your dinner as light as possible., and have a small snack right before bed—a handful of almonds or walnuts, a small glass of warm milk, a few tart cherries, or a portion of yogurt.
Avoid junk food, sugary food, or highly processed foods—not only in the evening, but all day long. And limit your intake of caffeine to avoid interrupting your sleep.
Make your evenings relaxing. The last hour or two before you go to bed should be a time to relax, to get away from all the stresses and anxieties of your day, and to find peace and calm to help you sleep. Your evening activities should be structured around exactly this.
Stick with relaxing, low-energy activities as much as possible. Read a book, listen to music, sew, knit, or do something else that calms your mind and lets your body slow down. Avoid intense movies or highly-active TV shows in the last hour before bed. Reduce your exposure to blue light as much as possible. Only turn on soft warm lights (such as your bedside lamps) as you read and relax.
Make your bed a safe and comfortable space – Your bed should only be used for sleep and lovemaking. You can keep a book on your bedside table to help you fall asleep, or listen to relaxing music to help you drift off. If you’re going to do anything else, try to keep it in the living room or other social spaces. Only get in bed when you’re ready to sleep.
Doing this will train your brain that once you climb in bed, it’s time to shut down and switch off for the night. It’s critical for forming those sleep-inducing habits and patterns that will encourage easier sleep.
And make sure your bed is comfortable, warm, and soft. You don’t want to be cold or overly hot at night, experience discomfort when you sleep, or get irritated by scratchy, rough sheets. Regular upgrade your pillows, sheets, blankets, and comforters as needed to make your bed the most comfortable, welcoming place in your house.
Try this Game-Changing Supplement to Improve Sleep Hygiene Techniques!
If you’re taking steps to improve your sleep hygiene, it means you take your sleep seriously and want to improve. That’s exactly what PureSleep can help you to do!
PureSleep is our all-natural sleep supplement, made using only organic ingredients scientifically proven to facilitate deeper, better, and longer sleep.
Herbal remedies like magnolia bark extract, Ashwagandha, magnesium, melatonin, and Valerian root extract will work together to not only help you fall asleep faster, but stay asleep throughout the night. You’ll wake up every morning feeling so much more refreshed because your body had time to make the necessary repairs, and you’ll be ready for another active, high-energy day ahead—all thanks to PureSleep!