Five Preparations You Should Make Before Going To Sleep
Sleep hygiene basically means what you do to prepare for sleep. Similar to when the smell of food cooking makes your mouth water and gets you ready for digestion, sleep hygiene lets your body and brain know it's time to wind down for sleep. Having good sleep hygiene allows for good quality sleep at night and alertness during the day.
Set a sleep schedule. Go to bed and get up at the same time, even on weekends. This keeps your sleep rhythm trained to those times making it easier to fall asleep.
Spend around 30 minutes winding down before sleep, including not using the computer or tv. A cup of herbal tea, a shower or bath are also good winding down activities.
Make your bedroom ready for the best sleep by making it quiet, cool, and dark. Having the bedroom at 65 degrees is ideal. Cover or remove any light from electronics.
Do not drink caffeinated beverages after noon. Caffeine takes up to eight hours for its effects to wear off.
Keep non-sleep activities such as television or computers, out of the bedroom so it's associated only with sleeping.