10 Healthy Sleeping Habits to Develop
1. Get 8
to 10 Hours Each Night , Most healthy
adults need between 8 and 10 hours of sleep each night, but hardly any of us
get that much, or close to it. A good night of sleep shouldn’t be a
special-occasion treat; it’s the first of the healthy sleeping habits you need
to develop — or rather, more like a vow to keep.
2. Set Your Internal Clock , We all have an internal clock, our unique built-in mechanism
called a Circadian Clock that tells us when to sleep and when to wake. We don’t
listen to them enough, though, relying on clocks and other outside schedules to
tell us when to go to bed. Your Circadian Clock will automatically function on
a 24-hour repeat, so learn to listen to it, and you’ll go to sleep before you
feel exhausted, and wake feeling more refreshed.
3. Avoid Caffeine , If it’s
impossible to forgo caffeine all day — that morning latte is necessary,
seriously! — then at least promise to avoid caffeine after 4 p.m. This is one
healthy sleeping habit we all forget, and when we indulge in a coffee or soda
with dinner, we’ve accidentally sabotaged our good night’s sleep.
4. Don’t Exercise at Night ,Exercising
after dinner is also a mistake a lot of us make. It’s a dilemma — we want to
exercise to stay fit and healthy, but we’re so busy during the day! Rather than
working out at night, and causing insomnia, exercise first thing in the
morning, and use that natural energy rush to fuel your work day!
5. Don’t Eat Too Late,Eating late
at night, especially eating spicy foods, can
also lead to sleeplessness. So here’s another healthy sleeping habit to work on
— don’t eat late after 7 p.m. Also, avoid drinking anything, especially
caffeinated drinks or alcohol. This eating and drinking embargo will help you
fall asleep and stay asleep… without midnight trips to the bathroom.
6. Change Your Bedding , Is there
any feeling in the world better than sliding between fresh clean sheets at the
end of a long day? Keep your bedding clean, and if possible, use a natural
lavender scent to help you relax. Also, using clean bedding helps eliminate
skin irritations… who knew?
7. Don’t Nap Too Late ,It’s been
a long work day, but resist the urge to crash on the couch and take a nap
before or after dinner. Why? Because napping late in the day can cause a long,
sleepless night. An occasional cat nap in the middle of the day is okay, but
it’s best to avoid naps after 3 p.m.
8. Wash up , It’s also important to
have a bedtime clean-up ritual, something that signals it’s time for sleep. A
bed-time clean-up routine can include brushing your teeth (which also helps
curb snack cravings), washing off make-up, and setting out your clothes for the
next day.
9. Save Your Space! Here’s
another healthy sleeping habit to develop, one that might even save your
relationships, not just your sleep. Reserve your bedroom for two activities
only: sleep and sex. Don’t bring in electronics (like a TV or iPad) and don’t
allow fighting or snacking. Leave those activities and items for other parts of
the house!
10. Stay on Habit ,Once
you’ve developed these healthy sleeping habits, try to keep them! It will take
some time, usually about 6 weeks, before these new habits take hold. After
that, you’ll struggle to remember what your old habits were like… and you’ll be
sleeping like a baby.
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