10 ways to improve your sleep hygiene
Good sleep hygiene includes having a bedtime routine, going to sleep and waking up at the same time each day, and making your bed room a place just for sleeping. By improving your sleep hygiene, you can improve the quality of your sleep.
These simple suggestions can yield a 30 percent reduction in sleep apnea symptoms.
- Reduce your weight, if necessary. Losing 10 pounds can reduce sleep apnea symptoms by 30 percent.
- Develop better eating habits.
- Watch your intake before bedtime. Refrain from caffeine and nicotine 4 to 6 hours before sleeping.
- Go to bed at the same time every night.
- Wake up at the same time every morning.
- Make your bedroom a place just for sleeping, not for other activities such as reading or computer work.
- Don’t keep a TV in your bedroom.
- Avoid taking long naps during the day. If you do nap, limit it to 15 or 20 minutes, tops. An exception is made for older adults, who can benefit from naps.
- Do not clock watch as you try to fall asleep. Keep clocks in other rooms, or have them hidden from view at bedtime.
- Create a bedtime routine and follow it each night. This will help your body prepare for sleep.