Sleep Hygiene-the basics

Sleep, and enough of it, is CRUCIAL for your wellbeing and health. The NIH states that not getting enough sleep on a regular basis can increase your risk for multiple diseases and disorders. However, If you google search "how to get better sleep" you'll find a lot out there about things you can be doing to improve it and sometimes it can feel like a lot to wade through.

Let me share with you 7 basic steps of sleep hygiene that you can easily implement in your life and improve your sleep quality and quantity.

1. Wake up around the same time every day and get your eyes to sunlight as soon as possible.

2. Incorporate physical activity and/or exercise into your day preferably earlier in the day

3. Stop caffeine intake ~6 hours before your bedtime

4. Avoid electronics at least 30 minutes before going to bed

5. Set an established and consistent bedtime-preceded by a wind-down routine. This could look like reading before bed, taking a bath, washing your face, meditating, etc.

6. Ensure your room that you're sleeping in is: dark and cool (if possible)

7. Reserve your bed for sleeping and sexual activities only. No work, homework, emails, etc.

Quality sleep improves your cognition & performance, reduces your risk for disease, and overall will help you to live and feel better.