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Sleep Hygiene for a Good Night Sleep

LloydsPharmacy Ireland |

Sleep Hygiene for a Good Night Sleep
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Sleep hygiene is a term that refers to our sleep routines. Poor sleep hygiene can lead to poor sleep quality. You need to implement a regular sleep routine to help improve your sleep. Some of our top tips for improving your sleep hygiene include:

Regulate your Body Clock

Help regulate your body clock by trying to go to sleep at a similar time each evening. This can help give you a more consistent sleep pattern.

Unwind and Relax

Introduce some quiet, relaxing time before you go to sleep to help your body and mind unwind. This could include meditation, reading a book or listening to some music or white noise. We recommend avoiding TV or scrolling social media too close to bedtime.

Reflect

Writing in a journal or diary can help you process anxiety, worry, or stress. It's a great way to reflect on your day and make a to-do list. This practice can be beneficial for your mental health and overall well-being. It allows you to organise your thoughts and emotions in a structured way.

Sleep Environment

  • Creating the right environment is very important for healthy sleep. Ideally you want a dark, quiet and cool environment. Consider using earplugs and putting your phone on silent.
  • A hot and stuffy room will lead to a restless sleep so ensure the room temperature is cool and well ventilated. Finally, ensure the room is kept dark, with lights from alarms or phones out of view.

Regular Exercise and a Good Diet

  • Regular exercise throughout the week can help promote good sleep. We recommend avoiding anything too energetic in the 90 minutes before bedtime as this can have a negative effect on sleep.
  • Avoid eating large meals too close to bedtime, as well as alcohol, caffeine and nicotine, these can prevent you from falling asleep.

Remember, a good night's sleep not only enhances mood, productivity, and concentration but also plays a crucial role in promoting overall physical and mental health. So, prioritise your sleep hygiene, and let the benefits of quality sleep enrich your life.