Your Sleep Best Practices Guide
Stick to a Consistent Sleep Schedule
Go to bed and wake up at the same time every day.
Yes, even on weekends.
A consistent schedule helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
According to Sleep Foundation, it’s recommended that most adults get between 7-9 hours of sleep per night.
Create a Relaxing Pre-Bedtime Routine
Having a routine may be one of the best things for your lifestyle. In more areas than just Sleep.
When it comes to Sleep though, having a wind down routine could really help with your overall Sleep quality and experience.
For example.
Try “winding down” at least 30 minutes before bed. Your wind down routine should incorporate relaxing activities such as reading, light stretching, or meditation.
Avoid stimulating activities like intense exercise or heavy discussions.
A warm bath or shower is something else you can consider incorporating into your wind down routine.
Optimize Your Sleep Environment
Your bedroom should be your sanctuary. It should be a place where you feel most safe, at peace, and it optimized for your rest.
Here’s some tips and ideas to create your optimal Sleep environment.
The TLDR, keep your room cool, dark and quiet.
The ideal temperature for sleep in around 60-67°F (15-19°C).
Use blackout curtains or a sleep mask to block out light.
Depending on the noise around you, maybe grab some earplugs or a white noise machine to reduce noise disturbances.
Invest in a comfortable mattress and pillow that supports your preferred sleeping position to reduce discomfort and promote better sleep quality.
Limit Blue Light Exposure
It seems hard to escape blue lights at this point. Especially in the evening.
Between watching TV, being on your phone/tablet, or on the computer.
However, limiting blue light exposure in the evening is important for your Sleep quality.
According to WebMB, blue light messes with your body's ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy.
It’s recommended to avoid screens (TVs, smartphones, tablets) at least 1 hour before bed.
If you absolutely must look at screens in the evening, consider using a blue-light filter or wearing blue-light blocking glasses.
Watch What You Eat & Drink
Things to avoid before bedtime: Large meals, caffeine, and alcohol.
Caffeine and nicotine are stimulants that can disrupt sleep.
Heavy meals could cause discomfort when you lay down to sleep.
And although alcohol may make it easier for you to initially fall asleep, it can disrupt your sleep cycle and reduce sleep quality.
Get Exposure to Natural Light During the Day
Did you know that exposure to natural light during the day is said to help regulate your body’s internal clock and support a healthy sleep-wake cycle?
We found that it was recommended to get at least 30 minutes of sunlight exposure each day.
If natural light is limited, you could use a light therapy lamp in the morning. Especially during darker months.
Stay Active, but Time Your Exercises
Try to complete your workouts at least 3-4 hours before going to sleep.
It’s been shown that physical activity promotes better sleep. But it’s important to avoid vigorous exercise close to your bedtime.
However, light stretching, yoga, or other relaxation exercises can be beneficial if done closer to bedtime.
Manage Stress & Relax Your Mind
Reducing mental clutter helps calm the mind and prepare you for a restful sleep.
Practice different stress-reducing techniques until you find one that works best for you.
Some examples include mindfulness meditation, deep breathing, or progressive muscle relaxation.
Also, keeping a journal y your bedside to write down thoughts, worries, or tasks that may be keeping you awake can help reduce your mental clutter.
Avoid Long Naps During the Day
Are you the king or queen of naps?
If you feel the need to nap during the day, it’s recommended to limit your naps to 20-30 minutes. And ideally before 3pm.
Longer, or late-day naps can interfere with your ability to fall asleep at night.
Use Your Bed Only for Sleep and Relaxation
Reserve your bed for sleep and other restful activities, like reading.
Avoid working, watching TV, or using your phone in bed. Such activities can create associations that make it harder to fall asleep.
Set a Goal and Track Your Progress
Set a personal Sleep Goal.
It can be improving sleep duration, consistency, or quality. Whatever is most important to you.
When you identified your goal, track your progress.
Use a sleep journal, app, or wearable device to monitor sleep patterns and identify areas for improvement.
This is also where our Personal Sleep Study and Report comes into play.
Like we are encouraging you to do with your Personal Sleep Report, you should regularly review your sleep data and adjust your habits to ensure steady improvement.
Address Sleep Problems Early
Do not hesitate to seek professional help for your sleep.
None of this is meant to replace or prevent professional help and/or treatment.
We just took hours and hours to copy the homework from others as it relates to sleep and put it into a single location for you to review.
Sleep disorders like insomnia or sleep apnea can often be effectively treated with proper guidance.