Sleep hygiene, the collection of habits and practices necessary for quality sleep, has emerged as a crucial component of overall health and wellbeing. In our increasingly connected world, mastering these practices has become more important - and challenging - than ever before. Creating the optimal sleep environment starts with your bedroom setup. Temperature plays a vital role, with research suggesting that a cool room (between 16-18°C) promotes better sleep. Light management is equally crucial - invest in blackout curtains or a quality sleep mask to block out artificial light that can disrup your natural circadian rhythm. Consider the impact of noise, using white noise machines or earplugs if necessary to create a peaceful atmosphere.
Your pre-sleep routine is paramount. Establish a consistent wind-down period beginning 90 minutes before bedtime. This might include gentle stretching, reading a physical book, or practicing mindfulness meditation. The key is to avoid blue light exposure from electronic devices, which can suppress melatonin production and delay sleep onset. Timing matters significantly. Aim to sleep and wake at consistent times, even on weekends. This regularity helps synchronise your body's internal clock, making it easier to fall asleep and wake naturally. Pay attention to your nutrition as well - avoid heavy meals within three hours of bedtime, and be mindful of caffeine and alcohol consumption, both of which can significantly impact sleep quality. If you need more help with your sleep, check out my free e-book - Re:Charge Your Sleep & Recovery Protocols - FREE
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