Have you Established a Good Sleep Hygiene?
I know you can SLEEP… but are you getting good quality sleep?
- Keep a consistent sleep and wake schedule. Keep a sleep/dream journal, note down sleep times, quality of sleep and dreams if desired.
- Create a bedtime routine that is relaxing, for example listening to music or meditation. If you engage in stimulating activities late you are very likely to trigger immediate REM.
- Transform the bedroom into an oasis. Your bedroom needs to be comfortable, dark, quiet and cool for optimum sleep.
- Ensure that your mattress is comfortable. In general mattresses should be replaced every 7 years (according to a bed manufacturer but I think you can decide for yourself when a mattress has lost its elasticity!) and pillows more often. Clean sheets always make me sleep better. Change every 3-4 weeks or when needed.
- Remember that your bedroom is for sleeping and not for work. Avoid keeping computers and televisions in the bedroom. Well, any electronic equipment should be banned.
- Exercise regularly, but complete work-outs at least 2-3 hours before bed-time. Remember that certain types of Yoga stimulates the nervous system – check with your teacher.
- Make sure you have enough space in your bed especially if you sleep with a partner.
- Avoid nicotine close to bed-time. Avoid it completely if possible!
- Avoid caffeine and alcohol (eg. Coffee, tea, soft drinks and chocolate) close to bed-time. Remember that even green tea contains theanine and caffeine. Substitute with an herbal tea.
- Finish eating 2-3 hours before bed-time. The digestive system slows down at night so it’s more difficult to digest.