Part 2 Sleep and Health
Establishing a Sleep Ritual
Individuals regularly getting high quality sleep often have a sleep ritual. A sleep ritual is a routine that helps the mind and body wind down at the end of the day in preparation for a good night's sleep. In evaluating your sleep, does your sleep ritual include the following?
Maintain a regular bed and wake time schedule including weekends. Sleeping more than 1-2 hours more on the weekend can wreak havoc on your circadian rhythms, so a regular wake schedule is important.
Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.
Sleep on a comfortable mattress and pillows.
Use your bedroom only for sleep.
Finish eating at least 2-3 hours before your regular...