Sleep hygiene is not about clean sheet night !
Sleep Hygiene is a science backed research of what it takes to get a good nights sleep, here are a few of these tips .
Its all in the timing.. One of the best ways to train your body to sleep well is to go to bed and get up at more or less the same time every day. This regular rhythm will ensure your body clock knows what it is suppose to be doing .
Go to bed when you are sleepy -There is nothing worse than lying in bed and stressing about sleep. Only try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed.
Get up & try again - I am not very good at doing this but I wish I was .. If you have not fallen asleep in 20 minutes , get up and do something calming or boring until you feel sleepy, then return to bed and try again. Sit quietly on the couch with the lights off..
Avoid any stimulants - Coffee no later than 2 pm as a general rule. These substances act as stimulants and interfere with the ability to fall asleep. This includes alcohol .. If you give your liver a tough to job to do it will not let you sleep between 1-3am.. Sleep rituals. You can develop your own rituals of sleep just like when you are sleep training a baby.. Mediation, podcasts, reading, a warm bath, or essential oils .. .. What ever works for you.
No clock-watching. Many people who struggle with sleep tend to watch the clock too much.
Use a sleep diary. This is a great thing when you are coming to see a nutritionist or GP to establish a pattern of what it is that is keeping you awake .
Exercise. Regular exercise is a good idea to help with good sleep, but try not to do exercise to close to bed time
Eat right. A healthy, balanced diet will help you to sleep well. Eating well again support the liver and other organs which work through out the night. Some people recommend a warm glass of milk, which contains tryptophan, which acts as a natural sleep inducer.