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Good Habits

Good sleep habits, also called sleep hygiene, are really important for staying healthy and getting good sleep. Here are some things that are considered good sleep habits:

  • Sticking to a Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends. This helps your body know when it’s time to sleep and wake up.
  • Creating a Sleep-Friendly Room: Making your bedroom comfortable by keeping it dark, quiet, and at a nice temperature. Tring to keep electronic devices including the TV out of the room too.
  • Having a Relaxing Routine: Before bed, doing something calming, like reading a book or taking a warm bath. This tells your body it’s time to wind down.
  • Avoiding Stimulants: Cutting back on caffeine and nicotine in the afternoon and evening, as they can make it hard to sleep. It’s also a good idea to skip alcohol close to bedtime because it can mess up your sleep.
  • Exercising Regularly: Getting regular exercise can help you sleep better but try not to do any intense workouts right before bed.
  • Watching What You Eat: Avoid heavy meals and spicy foods in the evening, as they can make it uncomfortable to sleep.
  • Getting Daylight: Spend time outside in natural light during the day to help keep your sleep-wake cycle healthy.
  • Limiting Naps: If you need to nap, keep it short (around 30 minutes) and try not to do it late in the day.
  • Using support devices: In cases of obstructive sleep apnea, using an airway support device such as a CPAP can improve both sleep quality and overall health.

Bad habits

Bad sleep habits are things we do that can make it hard to get good sleep. Here are some common bad habits:

  • Irregular Sleep Schedule: Going to bed and waking up at different times each day can confuse your body’s internal clock and lead to poor sleep.
  • Late Bedtime: Going to bed late often means it takes longer to fall asleep and you might not get enough sleep.
  • Using Electronic Devices: Looking at phones, tablets, or computers before bed can make it hard to fall asleep because the blue light from these screens keeps you awake.
  • Caffeine and Nicotine: Drinking caffeine or using nicotine, especially in the afternoon or evening, can make it tough to fall asleep and stay asleep.
  • Drinking Alcohol: While alcohol might help you fall asleep, it can interrupt your sleep later on, making it less restful.
  • Heavy Meals and Spicy Foods: Eating big or spicy meals close to bedtime can cause discomfort and make it hard to sleep.
  • No Consistent Routine: Not having a regular bedtime routine can make it difficult to relax and get ready for sleep.
  • Napping Too Much: Taking long or frequent naps during the day can affect your ability to sleep well at night.
  • Exciting Activities Before Bed: Doing things that are exciting or require a lot of focus right before bed can make it hard to calm down and sleep.
  • Uncomfortable Sleep Environment: Noisy rooms, uncomfortable temperatures, and bright lights can all make it tough to sleep well.

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