Tips for Sleep Hygiene:

A healthy lifestyle highly depends on healthy sleep. Regular sleep can help improve memory, mood, concentration, and IQ. Lack of sleep can lead to fatigue, cognitive problems and increased risk of chronic diseases such as heart disease.

Routine:

Aim for seven to eight hours of sleep each night and regular bed and wake-up times. Wind down one hour before bed. Avoid oversleeping and daytime naps that exceed 20-30 minutes.

Context:

Get comfortable, Try not to eat, watch TV, or work in bed. Keep the space dark and cool. Overheating can disturb sleep and lead to daytime sleepiness and mood changes. Earplugs/eyeshades may be helpful.Get comfortable, Try not to eat, watch TV, or work in bed. Keep the space dark and cool. Overheating can disturb sleep and lead to daytime sleepiness and mood changes. Earplugs/eyeshades may be helpful.

Intake:

Eat healthy meals with plenty of whole foods. Have dinner several hours before you would like to go to sleep. Heavy or spicy foods may interfere with sleep. Sleep deprivation may also trigger overeating. Avoid stimulants such as caffeine, sugar, alcohol and nicotine. Limit excess light or electronics 1 hour before bedtime. 

Physical Activity:

Promote sleep with daily physical activity. Excessive exercise can shorten or disturb sleep. Avoid exercising within several hours before bedtime released adrenaline can come with alertness.

Mindset:

Consider relaxation techniques to ease worry and racing thoughts. Examples include meditation, taking a bath or warm shower, calming music or reading a book.

Citation: Egger, G., Binns, A., Rossner, S., & Sagner, M. (2017). Lifestyle medicine (3rd ed.): Lifestyle, the environment, and preventive medicine in health and disease. London, UK: Academic Press