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Improve sleep hygiene from "summary" of Mind Over Mood, Second Edition by Dennis Greenberger,Christine A. Padesky
Improving sleep hygiene involves making changes to your daily routine and environment to promote better sleep. One key aspect of sleep hygiene is establishing a regular sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. Consistency in your sleep schedule helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Another important aspect of sleep hygiene is creating a relaxing bedtime routine. This can include activities such as taking a warm bath, reading a book, or listening to calming music. By winding down before bed, you signal to your body that it's time to sleep, making it easier to fall asleep and stay asleep throughout the night. It's also important to create a sleep-conducive environment. This means keeping your bedroom dark, quiet, and cool. Consider using earplugs or a white noise machine to block out any disruptive sounds, and invest in blackout curtains to keep out light. Additionally, make sure your mattress and pillows are comfortable and supportive to ensure a restful night's sleep. Limiting exposure to screens before bed is another important aspect of sleep hygiene. The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bed to give your brain time to relax and prepare for sleep.- You can improve your sleep hygiene and experience better quality sleep. Making small changes to your habits and environment can have a big impact on your overall sleep quality and daytime functioning. So, consider implementing these tips to optimize your sleep and overall well-being.
