Sleep hygiene are things you can do to improve you sleep to help the body work with its natural rhythms.
- Go to bed at the same time every night and wake up the same time every morning including the weekend.
- To work out your bedtime select your wake time and calculate to bed in bed 8 hours and 30 mins example. 6am start, go to bed at 9:30pm.
- If you are getting enough sleep you should find you don’t need to sleep in. If you have the “need” to ‘sleep in’ you are probably sleep deprived.
- If you want extra sleep go to bed and start your routine earlier.
- Never use you room to watch TV, be on your phone, do work, study. Must do all stimulating things in other rooms.
- Don’t go to bed unless your are sleepy and go to bed as soon as your sleepy. If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music etc. Find something relaxing not stimulating.
- If you are not asleep after 20 minutes, then get out of bed. Find something else to do that will make you feel relaxed. You can simply be in another room which can be effective. Don’t do anything simulating, keep the light to a minimum.
- Have a warm bath or shower 1-2 hours before bed.
- Don’t go to bed worried or anxious.
- If you nap, keep in short. Never more that 20 mins to an hour and before 3pm.
- Avoid caffeine after 12pm if you are a slow metaboliser of caffeine. Fast metabolisers can get away with 2-3pm.
- Avoid nicotine or alcohol before bed.
- Cover all lights in the room including standby lights. Recommended to blackout curtains in any populated areas. Use dim warm light for the bedroom.
- The room should be cooled. If your worries about electricity bill then use a fan or cool the room beforehand and set aircon to a timer.
- Do not sleep with you pets
This from my article https://www.liftersleague.com.au/recovery/sleep-hack