Good sleep habits are important to your health and well-being, but they can also be hard to develop. Try these tips to create a healthy sleep routine.
- Location. Find a cool, dark place where you can’t see clocks or other timepieces. Use heavy curtains or shades to block outside light.
- Bedding. Change your sheets once or twice a week and use hypoallergenic pillows, blankets and mattress covers. Wash your bedding every week in hot water (130 degrees).
- Pillow. Use a pillow that supports the natural curve of your neck. If you don’t like down pillows, try synthetic ones instead.
- Temperature. Keep the room cool — between 60 and 67 degrees Fahrenheit — when you sleep. Put a box fan in front of an open window if you still feel too warm in these conditions. Wearing socks while you sleep helps keep your feet cool, too.
- Noise machines or earplugs can help you block out noise if it’s bothering your sleep (like if your partner snores).
- Avoid bright lights before going to bed. This includes TV, computer screens and even reading before bedtime, which stimulates the mind instead of calming it down for sleeping.
- Set a time to go to bed and stick to it. Go to bed at the same time each night and wake up at the same time each morning, even on weekends and days off from work. This creates a routine that your body will follow naturally over time without you having to think about it much.
- Keep your bedroom quiet and comfortable for sleeping. Turn off televisions, cell phones, and computers at least one hour before heading to bed so that you don’t stress yourself out overwork or personal issues you need to deal with later on in the day when you’re supposed to be sleeping! Make sure your mattress is comfortable and that your pillows are fluffy enough