Tips For Better Sleep Hygiene
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Seven and eight hours of sleep.
Tips for better sleep hygiene. Keep a consistent sleep schedule. Sleep is a really important component in managing mental illness and so in this video we outline 12 tips for better sleep hygiene. Create an environment thats conducive to quality sleep by regulating your room to a moderate temperature ideally 60 to 67 degrees Fahrenheit masking distracting noise with white noise a fan or sleep playlist or earplugs darkening your room with blackout shades or wearing a sleep mask utilizing a scent known to promote sleep like lavender and keeping it clean.
Going to bed and waking at similar times every day even on weekends helps your body and brain set a schedule. Instead have a warm milky drink or herbal tea. The absolute best plan would be to go to sleep when the sun goes down and to get up when the sun comes up.
For example several disorders including major depression bipolar disorder anxiety disorders substance abuse and pain disorders have associated sleep regulation problems. Sleep hygiene may sound unimaginative but it just may be the best way to get the sleep you need in this 247 age. Try to go to sleep and wake up at about the same times every day even on weekends.
If you dont fall asleep after 20 minutes get out of bed. Carpeting or a rug curtains and closed doors may help to ensure that your room is quiet and you arent disturbed during the night. Extensive research has shown that good quality sleep has a central role in good health improving cognitive functions productivity and overall quality of life.
Cut down on caffeine in tea coffee energy drinks or colas especially in the evening. Exercising outdoors when possible is a great way to get more natural light and further improve your sleep. Ensure a quiet sleep environment.
Following good sleep hygiene tips and getting adequate restful sleep can help improve your overall mood health and wellbeing. If you dont fall asleep within about 20. Good sleep hygiene habits can be broken down into three subgroups.
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