Sleep hygiene

Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. Here are some quick tips you can implement: .
Limiting daytime naps to 30 minutes . Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance.
Avoiding stimulants such as caffeine and nicotine close to bedtime. And when it comes to alcohol, moderation is key. While alcohol is well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.
Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality. For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you.
Steering clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep. #sleepefficiency #sleep #fit #fitnessmotivation #fitness #healthylifestyle #health #doctor #physician #nursing #gym #goodnight #rpsgt #respiratorytherapist #ottawa #canada #olympics #kanata #613