Is your sleep hygiene optimal?

Fatigue, poor concentration, irritability and cravings for sweet foods can all be caused by lack of sleep. These impairments can negatively affect your day-to-day activities and your health. Having trouble sleeping? Improving your sleep hygiene could very well be your key to the land of dreams.

WHAT TO DO

Your bedroom should be used exclusively for sleep (and intimacy), and it should be a calm, dark, cool and wellventilated space. Keep your bedtime and wake-up time consistent and try to regulate the time during which you’re exposed to light sources. One hour before you go to bed, switch to indirect lighting and put away your laptop or tablet—looking at bright light or backlit screens can delay your body’s release of melatonin, the hormone that induces sleep. You should also allow for a moment of relaxation before heading to bed. And remember: a healthy diet and happy sleep go hand in hand.

WHAT TO AVOID

If you tend to have a hard time falling asleep, avoid taking naps; sleeping during the day can disrupt your sleep-wake cycle. Don’t rely on drugs or alcohol to knock you out, as they have a negative effect on sleep quality; and stay away from stimulants like caffeine during the hours leading up to bedtime. If you can’t fall asleep, get out of bed—otherwise, your brain will associate your place of rest with an awakened state. It’s preferable to go relax in another dimly lit room. One last tip: never look at the time during the night! Thinking about how few hours you’ve slept or how many are left until morning only creates anxiety.