Sleep hygiene is a catchall term for practices and behaviors that influence sleep quality and duration. It can include bedtime and wake-up routines, as well as your diet, physical activity, and other aspects of daily life.

Key components of good sleep hygiene include:

• Consistent Sleep Schedule: You should strive to go to bed and get up at the same times each day, including on the weekends and when you’re traveling. Many people find a consistent bedtime routine can help them get to bed on time.
• Prioritizing Sleep: Adequate sleep can be tough to juggle along with family life, work commitments, and socializing. However, you may need to occasionally forgo these activities in order to get enough rest.

• Responsible Napping: Napping during the day can greatly interfere with the amount of sleep you get at night. Limit your naps to the morning and early afternoon. You should also avoid napping for longer than 20 minutes, as this can make you feel groggy and unfocused when you wake up.

• Relaxing Bedroom Environment: Think of your bedroom as a sleep sanctuary. You should take measures to maintain a sleep-friendly bedroom, such as blocking light with thick curtains, using a white noise machine or earplugs to drown out loud noises, and setting your bedroom thermostat to 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius), which many experts agree is the ideal temperature for sleep.

• Healthy Habits: Moderate exercise and a healthy diet can improve your sleep quality and help you sleep longer at night. People who have a hard time getting enough sleep should avoid smoking altogether, and also refrain from drinking alcohol or consuming caffeine in the hours leading up to bed. Dining late in the evening – especially large meals – can negatively impact sleep as well.

If you experience long-term sleep deficiency, you should consider scheduling an appointment with your doctor or another credentialed medical professional. Physicians can provide valuable insights about sleep health and hygiene and, if needed, perform tests to evaluate for a sleep disorder.

DISCOVER THE GIFT OF SLEEP: HEALY WATCH