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Sleep hygiene 101: how to get a better night's sleep

Sleep hygiene 101: how to get a better night's sleep

Consistency and routine have been quite difficult to keep up with in 2020. You’re not alone if you feel like this pandemic has hit all aspects of your life. Looking forward, if there’s one thing that everyone should have a routine for, it’s sleep. With quality shut-eye comes reduced amounts of stress, better moods, and increased health. Need some reminders to get back to proper sleep hygiene? We’ve got you covered!


Create sleep-only settings

Many of us are glued to our phones in bed, and hey, we’re not judging! However, this is something we want to avoid. If possible, your bed and bedroom should mostly involve activities that are sleep-inducing. Avoid mind awakening activities such as scrolling through social media, watching tv, and working.


Relax before bed

A relaxing pre-bedtime routine at least 30 minutes before you expect to fall asleep can work wonders! Some ways to do this include meditation, yoga, stretching, and even journaling. Anything you love to do that relaxes you will do for this tip. 


Ditch your bed

If you’re not able to fall asleep after 20 minutes, try moving to a different room and completing relaxing activities. Once again, try not to use this as a chance to check your phone or watch TV, but engage in activities that will inevitably help you get some proper sleep.



Find snoring solutions

Snoring can be more than an annoying sound. It directly affects your sleep quality, daily activities, and body. Acknowledge this problem, find a snoring solution that works for you, and stick with what works! 


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Be consistent

If there’s one thing to take away from this post, it’s to stay consistent with your routine. It can be easy to start slacking off when it comes to sleep hygiene, so set reminders on your phone, put sticky notes in the bathroom, whatever you have to do to keep yourself accountable.


These are only a handful of proven tips that can improve your sleep hygiene. Note that every person has different mental and physical needs. It’s worth a shot in trying these methods for at least a couple weeks, and if you still don’t see results, best to move on and try something else!


References

  1. http://www.anxietycanada.com/sites/default/files/SleepHygiene.pdf
  2. https://www.sleepassociation.org/about-sleep/sleep-hygiene-tips/
  3. http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips