Practising good sleep hygiene means making thoughtful choices throughout the day and planning your evenings.
We all feel so much better after a deep, restorative sleep, but how it happened in the first place is often a mystery. We chalk up a particularly great rest to luck and hope we’ll have another one soon, crossing our fingers.
Their 24-hour movement guidelines offer clear direction on what a healthy 24 hours looks like for the average Canadian. Those aged 18-64 should aim for 7-9 hours of good quality sleep on a regular basis, while people 65+ should strive for 7-8 hours. If you can replace sedentary behaviour with additional physical activity and trade light physical activity for more moderate to vigorous physical activity , you’ll experience greater health benefits, they say.
Of course, not everyone is affected by caffeine in the same way: some feel its effects instantly and it seems to linger in the bloodstream, making sleep difficult, while others can enjoy a cup of coffee late at night and have no problems nodding off. Other side effects in addition to insomnia can result, including irritability, headaches and nervousness.
The Sleep Foundation suggests you make your bedroom comfortable and keep it distraction-free. People tend to fall and stay asleep easier in a cooler room too, but not so cold that you’re shivering and uncomfortable. Start at about 19 or 20°C and adjust accordingly. There’s a reason why parents of young children stick to a predetermined bedtime routine every night: it works. Following the same series of steps each evening primes the body for sleep.
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