Habits that Help With Sleep
Going to bed and waking up at the same time every day helps regulate this natural body clock.
circadian rhythm/sleep-wake cycle
Using this right before bed can disrupt sleep by stimulating the eyes.
screen/device
Keeping your room dark at night helps your body produce this sleep-promoting hormone.
melatonin
This sleep phase, marked by intense brain activity and vivid dreaming, is essential for emotional and cognitive restoration.
REM sleep
This condition, characterized by pauses in breathing during sleep, is often linked to snoring and daytime fatigue.
sleep apnea
Following a consistent schedule each night (may include things like reading or meditating, showering, brushing teeth, washing face) to signal the body that it’s time to wind down.
bedtime routine
Consuming this stimulant, found in coffee and energy drinks, too close to bedtime can make it harder to fall asleep.
caffeine
This type of noise can help mask disruptive sounds and improve sleep quality.
white noise
This is a sleep condition that involves tingling, itching or pain in the legs.
Restless Leg Syndrome
People who sleep less than six hours a night regularly are more likely to develop this mental health condition.
depression
Avoiding this type of light from screens at least an hour before bed helps your body produce melatonin.
blue light
Eating a heavy meal within this many hours of bedtime can lead to discomfort and difficulty sleeping.
2-3 hours
Removing these items from the bedroom can strengthen the association between your bedroom and sleep.
electronics
Sleep deprivation over time can increase the risk of this group of diseases, including diabetes, heart disease, and stroke.
chronic disease/CVD
How many stages are there in 1 sleep cycle?
4 stages
Keeping your bedroom at this temperature range, typically cooler, can help you sleep better.
60–67 degrees Fahrenheit
Exercising vigorously within this many hours of bedtime can increase heart rate and make it harder to fall asleep.
2-3 hours
How might clutter or bright décor in the bedroom affect sleep?
can cause a person to have a more difficult time falling asleep
What is sleep hygiene?
Good sleep habits
This type of beverage, often made with chamomile or peppermint, is caffeine-free and helps promote relaxation before sleep.
herbal tea
This is a relaxing activity a person can do that involves thinking deeply or focusing one's mind for a period of time in silenece.
meditate
This bad habit can weaken the association between bed and rest.
Scrolling or watching TV in bed
Experts recommend that adults get this range of hours of sleep per night for optimal health.
7-9 hours
This short nap duration, often called a "power nap," is ideal for boosting energy without causing grogginess.
30 minutes or less
Chronic sleep deprivation increases the risk of this condition, often linked to blood sugar regulation.
diabetes