A well-rested you is a happy you! If you’re hoping to have a better year, make it this year’s resolution to take care of yourself by practicing good sleep hygiene. Here are some things you can start doing to improve your sleep and have more energy in 2020!
We are all creatures of habit. However, sometimes what’s best for us doesn’t become a habit naturally.
Habits that we want to instill take time and repetition to become so ingrained in us that we don’t have to even think about them. So, if you are wanting to improve your sleep, you need to establish a wake-sleep routine and follow it for thirty days. This means getting up at the same time, even on weekends (with some wiggle room). If you don’t do this, it throws off your body’s internal clock, disrupting your body’s natural circadian rhythm. The consequences of this are poor sleep, concentration, headaches and brain fog.
Along with building bedtime consistency, you should establish a bedtime routine. Personal preferences will allow for this to be different for everyone, but it’s important to make sure they aren’t ones that will interfere with your sleep. It could be basic hygiene like showering or brushing your teeth, but it could also be relaxing activities like meditation or reading.
How much sleep do I need?
The average adult needs 7 to 9 hours of quality sleep. If you aren’t sure whether or not you are getting quality sleep, you can tell by some of your daytime and nighttime symptoms. At night, you may notice yourself waking abruptly, dry airways and snoring. During the day you may feel foggy, moody, have difficulty concentrating and may find yourself gaining weight.
What if none of this helps?
If none of this helps you to get better sleep, you may want to consider undergoing a sleep test to see if you have a sleep disorder. There are sleep experts who can help you get the rest you deserve.
Now that you know all of the tips and tricks to get a good night's sleep this year, we are certain it’ll be the best year yet! If you have questions about your sleep or are concerned, don’t hesitate to contact your doctor and get referred to Advanced Respiratory Care Network.