6 Ways to Improve Your Sleep Hygiene

Insufficient sleep is such a big problem in the United States that the U.S. Centers for Disease Control and Prevention (CDC) has declared it a public health epidemic. While the National Institutes of Health claims that the average adult needs 7-8 hours of sleep per night, data from the National Health Interview Survey reveals that almost 30% of adults sleep an average of 6 hours or less.

Unfortunately, sleep deprivation means more than jut feeling tired. Those who don’t get enough sleep are at greater risk of developing health issues such as obesity, diabetes, depression and hypertension. And insufficient sleep has also been linked to occupational errors and car accidents.

Proper sleep hygiene should be a priority for everyone.  Here are some tips for improving yours:

Set a sleep schedule – Get into the habit of going to sleep and waking up at the same time every day – even on weekends and holidays. This kind of routine sets your body’s internal clock to a consistent pattern.

Use an air purifier – The indoor air pollution circulating inside your bedroom can make it difficult to sleep – and even contribute to sleep disorders. RxAir UV Air Purification System cleans an average sized bedroom up to 6 times per hour, effectively reducing air pollution linked to sleep disorders and other health issues.

Avoid alcohol, caffeine and nicotine close to bedtime – Caffeine and nicotine are known stimulants, and alcohol often disrupts sleep. As such, experts recommend avoiding them four to six hours before bedtime.

Create a comfortable sleeping environment – Make sure your bedroom is quiet enough, cool enough and dark enough for you to sleep soundly. It also helps if you associate this environment with sleep, so try to limit the activities you conduct while in bed.

Limit naps – Napping during the day can hinder your ability to fall asleep at night. If you feel that you need a nap, limit it to 30 minutes or less and schedule it for sometime before 5 p.m.

Exercise early in the day – While regular exercise can help you sleep better, working out too close to bedtime may leave you feeling too energized to fall asleep. To prevent this from happening, schedule your workouts for early on in the day.

Share this:
Facebooktwittergoogle_plus