Series 2: Episode 3 – Sleep Hygiene Tips

By: Cumari Lewis, Personal Trainer

Improve Your Sleep Today: Make Sleep a Priority

Once you have a nightly goal based on the hours of sleep that you need, it’s time to start planning for how to improve your sleep hygiene. Step 1: Start by making sleep a priority in your schedule. This means budgeting for the hours you need so that work or social activities don’t trade off with sleep. While cutting sleep short may be tempting in the moment, it doesn’t pay off because sleep is essential to being at your best both mentally and physically.

Improving your sleep hygiene, which includes your bedroom setting and sleep-related habits, is an established way to get better rest. Examples of sleep hygiene improvements are mentioned in the video above, but additional tips include:
  • Practicing a relaxing pre-bed routine to make it easier to fall asleep quickly.
  • Choosing a mattress that is supportive and comfortable and outfitting it with quality pillows and bedding.Minimizing potential disruptions from light and sound while optimizing your bedroom temperature and aroma.
  • Disconnecting from electronic devices like mobile phones and laptops for a half-hour or more before bed.
  • Carefully monitoring your intake of caffeine and alcohol and trying to avoid consuming them in the hours before bed.
  • If you’re a parent, many of the same tips apply to help children and teens get the recommended amount of sleep that they need for kids their age. Pointers for parents can help with teens, specifically, who face a number of unique sleep challenges.
  • Getting more sleep is a key part of the equation, but remember that it’s not just about sleep quantity. Quality sleep matters5, too, and it’s possible to get the hours that you need but not
  • Fortunately, improving sleep hygiene often boosts both the quantity and quality of your sleep.

If you or a family member are experiencing symptoms such as significant sleepiness during the day, chronic snoring, leg cramps or tingling, difficulty breathing during sleep, chronic insomnia, or another symptom that is preventing you from sleeping well, you should consult your primary care doctor or find a sleep professional to determine the underlying cause.

Sleep Resources

https://www.sleepfoundation.org/sleep-diary

https://www.sleepfoundation.org/wp-content/uploads/2020/12/SleepFoundation_SleepDiary.pdf?x35450&x82583

https://www.sleepfoundation.org/wp-content/uploads/2020/12/SleepFoundation_SleepLog.pdf?x35450

https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

You can try using the following links to track and log your sleep habits. Following your sleep patterns will provide you insight about your patterns and needs. It was be helpful to discuss with your doctor or primary physician if you have ongoing sleep problems. For any fitness questions or topics text me (877)-242-7286 or Text me directly.

Tune in next Saturday for the final episode on this series.

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