Today's tip: Prioritize your sleep At BBG Psychological Services, we view mental health through a holistic lens. We believe one of the most influential factors on our overall well-being is our SLEEP! In today's society, being "busy" is sometimes worn as a badge of honor, often leading people to wake up too early or go to bed too late. However, this approach usually means we do not get enough sleep. Further, our stressful, technology-filled lives tend to create poor quality of sleep.
Here are ten healthy sleep hygiene practices to incorporate into our daily lives. The following practices have been adapted from Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, Ph.D.:
(i) Give yourself time for at least 7-8 hours of sleep every night.
(ii) Maintain a regular sleep schedule of going to bed and waking up at the same time each day.
(iii) Exercise for at least 30 minutes each day but no later than two to three hours before bedtime.
(iv) Avoid alcohol and caffeine. Remember that coffee is not the only caffeinated beverage/food you may be consuming. Caffeine is also found in tea, soda, and chocolate.
(v) Avoid large meals and beverages late at night.
(vi) Avoid afternoon naps after 3:00pm.
(vii) Schedule relaxing activities prior to bedtime, including reading, listening to music, or taking a bath.
(viii) Create a good sleep environment, including a dark, cool, and electronic-free bedroom.
(ix) Utilize sunlight exposure in effective ways (i.e. waking up with the sun or using bright lights in the morning and being outside in natural sunlight for 30 minutes each day, preferably in the morning).
(x) Avoid lying in bed awake. If you find yourself worrying about being awake after staying in bed for more than 20 minutes, get out of bed and engage in a relaxing activity until you feel sleepy.
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