Essential Sleep Habits

Establishing a quality sleep routine can improve brain health, physical health, performance of all kinds, immune system, wound healing, skin health, appearance and life longevity.  When your sleep routine is poor, you are likely to have lower energy, lower motivation, lower interest, lower pleasure, lower mood, less ability to accomplish things, brain fog and a harder time being present in relationships.  If you are not sure where to start with health goals, start with developing a great sleep routine to help give you the energy to tackle other life goals.  Read below for a list of essential sleep habits and start engaging in all of the habits you haven’t built in yet!
‍

The Essential Sleep Habits

• Have a consistent bed and wake time
  
• Pick a bedtime that allows you to get 8 hours of sleep
  
• Turn off screens 1 hour before bed
  
• Relax before bed by reading, praying or using calming techniques
  
• Take healthy sleep sleep supplements
  
• Keep your home cool at night. Your body temperature needs to drop 2-3 degrees for optimal sleep
  
• Avoid caffeine 8 hours before bed and alcohol 4 hours before bed
  
• Exercise regularly
  
• Get outside to help improve circadian rhythms
  
• Play white noise, brown noise or red noise while you sleep
  
• Use curtains to keep your room dark
  
• Avoid naps during the day
  
• Avoid eating right before bed
  
• Avoid drinking liquids late at night
  
• Do not hang out or watch TV in bed
  
• Get a mattress and pillow that suits your body needs
  
• If you wake up in the middle of the night, focus on your breath instead of your thoughts
  
• If you are not breathing properly when you sleep, or are breathing through your mouth when you sleep, that will prevent you from getting REM sleep. Try sleeping on your side to help with breathing. Look into nasal strips, mouth tape or getting a sleep study to treat sleep apnea
  
• If you do all of these things consistently and insomnia persists, talk to your doctor about a sleep and/or anxiety medication