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    Sleep Hygiene

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    lonegunman2405
    This document provides 15 tips for healthy sleep hygiene. Some key tips include avoiding blue light from screens at least 2 hours before bed, waking up to natural light, avoiding screens and blue light at night using software or glasses, eating a high protein dinner without too many carbs or fat, keeping your room cool but hands and feet warm, and reducing stress and mental fatigue to improve sleep quality.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sleep Hygiene

    Uploaded by

    lonegunman2405
    19 views1 page
    This document provides 15 tips for healthy sleep hygiene. Some key tips include avoiding blue light from screens at least 2 hours before bed, waking up to natural light, avoiding screens and blue light at night using software or glasses, eating a high protein dinner without too many carbs or fat, keeping your room cool but hands and feet warm, and reducing stress and mental fatigue to improve sleep quality.

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    Sleep

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    Sleep hygiene

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    This document provides 15 tips for healthy sleep hygiene. Some key tips include avoiding blue light from screens at least 2 hours before bed, waking up to natural light, avoiding screens and blue light at night using software or glasses, eating a high protein dinner without too many carbs or fat, keeping your room cool but hands and feet warm, and reducing stress and mental fatigue to improve sleep quality.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    19 views1 page

    Sleep Hygiene

    Uploaded by

    lonegunman2405
    This document provides 15 tips for healthy sleep hygiene. Some key tips include avoiding blue light from screens at least 2 hours before bed, waking up to natural light, avoiding screens and blue light at night using software or glasses, eating a high protein dinner without too many carbs or fat, keeping your room cool but hands and feet warm, and reducing stress and mental fatigue to improve sleep quality.

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    of 1

    15 Tips & Tricks’ for

    Healthy Sleep Hygiene


    Reference: Halson Sports Med 2014 & Vitale et al. IJSM 2019 Designed by @YLMSportScience

    Screens Wake up Alarm

    Avoid blue light emitted from screens at least


    2h before bed (smartphones, laptop, monitors). Get bright, natural light (the sun) upon
    Blue light suppresses melatonin production that awakening (the sun is ideal, but some suggest at Don’t hit the snooze button. It does not improve
    is needed to induce sleep least a 10,000 lux lamp if artificial) sleep quality

    Simulated sunrise Twilight Zen


    Images provided by PresenterMedia

    If you must use your computer at night,


    consider installing color-adjusting and blue- Meditation may be helpful. Brainwave
    If you have difficulty waking up, some suggest light reducing software or wear blue-light entrainment (e. g., binaural beats) is considered
    a dawn-simulator alarm clock blocking glasses experimental

    Dinner Magnesium Melatonin

    High glycemic index foods at night may Melatonin naturally occurring in foods (e. g.,
    improve sleep, as well as high protein including tart cherry juice, raspberries, goji berries,
    tryptophan. High fat intake at night may disrupt Topical magnesium (e. g., salt bath, topical walnuts, almonds, tomatoes) may potentially
    sleep. Inadequate total caloric intake during the mineral oil) or oral magnesium may help if you improve sleep, but avoid artificial melatonin
    day may impair sleep at night are deficient supplements

    TV Herbal supplements Hydration

    Herbal supplements are largely unknown with Consider reducing your fluid intake before bed
    Don’t fall asleep to the TV. Sleep studies show potential serious side effects, and may be on so you don’t get up to go to the bathroom (only
    you frequently wake up during the night and USADA-prohibited lists or result in positive if you maintain enough hydration during the
    have poor quality sleep banned substance test for athletes day)

    Fresh Mattress Mental

    Cooling your body temperature may improve Recovery from exercise should not only focus
    sleep. Some suggest keeping room between 18– Check your mattress – it may be too old on muscle recovery. Reducing mental fatigue is
    20°C; however, keep hands and feet warm (socks (mattresses typically last a maximum of 9–10 just as important for healthy sleep. Reduce
    and gloves may help during winter months) years) and may have allergens external stressors in your life

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