SLEEP HYGIENE: HEALTHY SLEEP HABITS

WHAT IS SLEEP HYGIENE?

Sleep hygiene is a variety of different practices that are necessary to have normal nighttime sleep and full daytime alertness.  These practices can range from the physical aspects of your bedroom to your diet and exercise habits and include bedtime routines and sleep schedules as well.  Consistent quality sleep is crucial to a persons overall wellness and health.

 

GOOD EXAMPLES OF SLEEP HYGIENE

  • MAINTAIN A REGULAR SLEEP AND WAKE PATTERN EVERY DAY  This is the most important example and varies by individual.
  • AVOID STIMULANTS BEFORE BED  The use of caffeine, alcohol and nicotine should be limited before bedtime.
  • AVOID EATING RIGHT BEFORE BED Stay away from large meals close to bedtime. Dietary changes can also cause sleep problems.
  • BALANCE FLUID INTAKE  Too much or too little can be disruptive to sleep patterns.
  • AVOID NAPPING DURING THE DAY  It can disturb the normal pattern of sleep and wakefulness.
  • EXERCISE CAN PROMOTE GOOD SLEEP  Vigorous exercise should be taken in the morning or late afternoon.
  • ESTABLISH A SOOTHING BEDTIME ROUTINE  Avoid bringing problems to bed.  Relax with a book or try some light yoga.
  • ESTABLISH A COMFORTABLE SLEEPING ENVIRONMENT  A quiet, dark and cool environment can help promote sound slumber.
  • ENSURE ADEQUATE EXPOSURE TO LIGHT  Natural light keeps your internal clock on a healthy sleep-wake cycle.

 

WHY SLEEP HYGIENE IS IMPORTANT

A good sleep hygiene routine promotes healthy sleep and daytime alertness. It can also prevent the development of sleep problems and disorders.  Sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene.  If one is experiencing a sleep problem, he or she should evaluate their sleep routine.  If you are taking too long to fall asleep, or awakening during the night, you should consider revising your bedtime habits. Most important for everyone is to maintain a regular sleep-wake schedule throughout the week.

 

 

 

The goal of the MediLodge Whole Person Wellness Program is to recognize the unique individuality of everyone. This approach to wellness is an active process in which each individual is encouraged to make choices towards personal growth in seven dimensions of wellness: physical, social, emotional, spiritual, intellectual, occupational/vocational and financial. With a whole person wellness approach, the physical needs will not be downplayed, but will be held in equal importance as the dimensions that involve mind and spirit. In whole person wellness, a high priority is placed on prevention, individual involvement and the responsibility we each have for achieving optimal wellness of body, mind and spirit.

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