Sleep hygiene is a set of practices and habits that promote full, restful sleep.<\/p>\n
Here is a list of important rules for maintaining sleep hygiene:<\/p>\n
1. Keep a consistent sleep schedule<\/strong> 2. Create a relaxing bedtime routine<\/strong> 3. Create comfortable sleeping conditions<\/strong> 4. Limit the time you use electronic devices<\/strong> 5. Watch your diet<\/strong><\/p>\n 6. Avoid caffeine<\/strong> 7. Avoid alcohol<\/strong> 8. Exercise regularly<\/strong> 9. Fight stress<\/strong> 10. Avoid daytime naps<\/strong> 11. Limit your exposure to light in the evening.<\/strong><\/p>\n 12. Avoid constantly watching the clock<\/strong> 13. Use the bed exclusively for sleep and intimacy<\/strong> 14. Get natural light after waking up<\/strong><\/p>\n 15. Don't toss and turn in bed.<\/strong> 16. Be consistent, even on weekends<\/strong>
\nGo to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.<\/p>\n
\nBefore bed, do calming activities, such as reading a book, taking a warm bath, or doing relaxation exercises.<\/p>\n
\nMake sure your bedroom is dark, quiet, and at a comfortable temperature.<\/p>\n\n
\nAvoid using electronic devices with screens (phones, tablets, TVs) at least an hour before bed. The blue light emitted by screens can disrupt your sleep-wake cycle.<\/p>\n\n
\nIt is best to refrain from consuming any caffeine (coffee, tea, cola, chocolate) after 2:00 PM.<\/p>\n
\nIt is best to avoid drinking alcohol 4-6 hours before bedtime. Many people use alcohol to relax and fall asleep. This should be avoided as it can significantly impair the quality of your sleep.<\/p>\n
\nEngage in physical activity regularly, but avoid intense exercise shortly before bedtime.<\/p>\n\n
\nPractice stress-reduction techniques such as meditation, deep breathing, or yoga to calm your mind before bed.<\/p>\n
\nIt is better to avoid daytime sleep.<\/p>\n\n
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\nConstantly checking the time can increase anxiety about not being able to sleep. If necessary, put the clock out of sight.<\/p>\n
\nAvoid working, watching TV, or using your laptop in bed. Your brain should associate your bed with sleep.<\/p>\n\n
\nIf you can't fall asleep or wake up in the middle of the night and can't get back to sleep, get out of bed and do something relaxing until you feel sleepy.<\/p>\n\n
\nStick to your sleep schedule on the weekends to avoid disrupting your circadian rhythm.<\/p>","protected":false},"featured_media":7600,"menu_order":4,"template":"","service_category":[18],"class_list":["post-7605","services","type-services","status-publish","has-post-thumbnail","hentry","service_category-doslidzhennya-snu"],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/services\/7605","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/services"}],"about":[{"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/types\/services"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/media\/7600"}],"wp:attachment":[{"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/media?parent=7605"}],"wp:term":[{"taxonomy":"service_category","embeddable":true,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/service_category?post=7605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}