Sleep is an important component of a healthy lifestyle. The following checklist can help you troubleshoot areas in your sleep routine that need improvement.
Set a regular sleep schedule every day of the week
Establish a Schedule
IF within 20 minutes of going to bed you can't fall asleep, then get up and do something relaxing.
Can't sleep:
Activities such as reading a book, journaling, listening to music help relax and calm you. DO NOT use your computer, TV, smartphone or any electronic that will stimulate you and can signal to your brain to become MORE awake.
Naps that are more than an hour will make sleep more difficult at night. Avoid daytime naps.
Don't nap:
Avoid things such as caffeine, which stays up to 12 hours in your body.
Alcohol and nicotine also affect your ability to fall asleep and the quality of your sleep.
Alcohol and nicotine also affect your ability to fall asleep and the quality of your sleep.
Avoid stimulants:
Avoid big meals 2 hours before going to bed and avoid strenuous or high intensity exercise before bed.
Alcohol and nicotine also affect your ability to fall asleep and the quality of your sleep.
Alcohol and nicotine also affect your ability to fall asleep and the quality of your sleep.
Exercise and have a healthy diet:
Make sure your bedroom is quiet, comfortable, dark, and at a good temperature.
Make sure your sleep environment is comfortable:
Make sure you associate your bed is only for sleeping.
Your bed is only for sleeping:
Which of the 10 ways can you begin right away to embrace relaxation as crucial for your health and well-being?
References:
"Tips for a Better Night's Sleep." UCSF Medical Center
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