Healthy sleep habits can have a major effect on your quality of life. Try to keep the following sleep practices to ensure a good sleeping practice:
· Stick to a sleep schedule
Start having a fixed bedtime and wakeup time, even on the weekends. This will help you regulate your body’s clock and could help you fall asleep and stay asleep for the night.
· Practice a relaxing bedtime ritual
Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading or taking a relaxing bath, (the rise and fall of body temperature can induce drowsiness). Avoid any activity that can cause stress, anxiety or excitement, which can make it more difficult to fall asleep, or remain asleep. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
· Avoid taking naps
Many people make naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.
· Sleep on a comfortable surface
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up.
· Evaluate your bedroom
Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool –between 60 and 67 degrees.It should also be free from any noise that can disturb your sleep, such as snoring and should also be free from any light. Consider using blackout curtains, eyeshades, earplugs, "white noise" machines, humidifiers, fans and other devices.