How to Practice Good Sleep Hygiene

Making sleep a priority is not easy, especially if you have been neglecting it for a long time. This article will attempt to help you develop healthy habits that can not only affect your physical well-being but your emotional health, diet and fitness as well.

Instructions

1. When you are tired, you do not feel like doing anything. Now is the time to stop that unhealthy pattern. Good sleeping habits start with the people around you, so set and keep a bedtime for everyone that you can live with.

   If you have kids, you may have heard, "sleep when your baby sleeps." This is what you will do. Put your kids to bed and then 30 to 60 minutes after, put yourself to bed. Make their bedtime early enough, though they may complain, so you can fit some "me" time in.

2. If you wake during the night, practice deep breathing by inhaling through your nose and exhaling through your mouth for at least 10 slow counts. Put your hand on your stomach so you can feel yourself exhale properly. Also, practice clearing your mind or leaving it blank. If you cannot clear your mind, keep a worry journal by your bed. Write down those items that are bothering you and put it to rest. Do this either before you retire or if you wake up in the middle of the night. You can also take this time to pray and reflect until you fall asleep.

3. Your daily diet can also have an impact on what kind of sleep you will get at night. Cut out caffeine at least 6 to 10 hours before bedtime. Realize that if you go to bed at 10:00 p.m., that means you have to stop caffeine around noon. Do not eat for two hours before going to bed. Plan on eating throughout the day, especially first thing in the morning so you are not hungry later on. Definitely avoid alcohol right before bed. Though a glass of wine can make you sleepy at first, it may cause you to wake later on. Do not have a big meal or lots of fiber right before bed as this can cause indigestion, which will keep you awake.

4. Exercise or just simply move during the day. This will bring on the "good tired" feeling. Try not to exercise just before bed unless it is stretching or yoga.

5. If you have trouble falling asleep, make sure the room is at a temperature you like, it is dark and soft music is playing. Keep out all distractions, especially pets, that may keep you awake. If you co-sleep with your family, realize this can cut down on the quality of your sleep. Look at separate beds and bedrooms as a possibility.

6. Play around with your schedule a bit until you find a bedtime and a wake up time that suits you and your family. On the weekends, perhaps you can push both back an hour or two.

7. Keep daytime naps (for adults) to 20 minutes. Though you may not feel it, this is just enough to refresh your mind and body and cope with the stress of the day.

8. Maintain good support systems. Talk with friends, family, professionals, coworkers or clergy as needed. This will cut down on your night worries and stress. A sense of well being does wonders for a good sleep.

9. Do not work at least two hours before bedtime, if possible. This will ease your body into sleep. Plan on reading, showering, playing games with your family, talking or watching TV. Turn the TV off at least 30 minutes before bed.

10. Give yourself permission to rest and take care of yourself. Realize that if you are not well, you cannot help anyone else. Getting sleep is vital to staying healthy and managing your life.

11. Have children do homework as soon as possible after school so you are not struggling with it right up until bedtime, as this will take away from sleep and sleep quality for everyone.

12. Turn off the computer at night so you are not tempted to use it if you wake up.

Tips & Warnings

• Get a mattress you truly feel comfortable with. It's worth the investment.

• Have a clean, quiet, dark and somewhat private place to sleep each night.

• Consult your doctor if your sleep problems last longer than a month or two.

• Do not rely on medications to help you sleep. While these can help in the short term, they will not teach healthy habits and can lose effectiveness over time.