March is National Sleep Awareness Month, a great time to highlight the important role sleep plays in overall health. According to the CDC, 14.5% of adults have difficulty falling asleep, and 17.8% report trouble staying asleep. Prioritizing good sleep hygiene is crucial for good health and optimal emotional well-being. Read on for essential tips to improve your rest.
What is Sleep Hygiene?
Sleep hygiene is a set of routines and habits that promote better sleep. These habits can include:
- Going to bed and getting up at the same time every day
- Reducing/masking noise and light. Using a white noise machine can mask outside noise and drawing curtains can block light
- Keeping your bedroom relaxing, and at a cool temperature, around 65℉ to 68℉ at night
- Turning off electronic devices at least 30 minutes before bedtime and storing in a different room
- Avoiding large meals and alcohol before bedtime
- Avoiding caffeine in the afternoon or evening if you are sensitive to its effects
- Exercising regularly and maintaining a healthy diet
Some people experience sleep disturbances despite best efforts. In these situations, speaking with a healthcare professional is advised, as it may indicate a sleep disorder or other health condition.
Resources:
Podcast: Why Rest Fuels Your Health and Performance
CDC Sleep Difficulties in Adults: United States, 2020
CDC: About Sleep
National Institutes of Health: About Sleep
