{"id":43974,"date":"2025-04-30T11:49:12","date_gmt":"2025-04-30T09:49:12","guid":{"rendered":"https:\/\/getitmagazine.co.za\/?p=19205"},"modified":"2025-04-30T11:49:12","modified_gmt":"2025-04-30T09:49:12","slug":"10-tips-to-boost-your-sleep-hygiene","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/highway-berea\/blog\/2025\/04\/30\/10-tips-to-boost-your-sleep-hygiene\/","title":{"rendered":"10 tips to boost your sleep hygiene"},"content":{"rendered":"

When we sleep, our bodies are not just resting. Our system is building, cleaning and resetting all night long, making a good night\u2019s sleep crucial for our overall health and well-being.<\/strong><\/h4>\n

Ideally, you want to sleep for at least 7 hours per day, but not more than 9 hours, according to The American Academy of Sleep Medicine and Sleep Research Society.\u00a0\u00a0<\/span><\/p>\n

Quantity of sleep is important, but so is quality. Aim for a consistent sleep-wake schedule, a regular bedtime routine and regular exercise.<\/span><\/p>\n

Here are some suggestions from Vital<\/a>:<\/span><\/p>\n

    \n
  1. Wind down before going to bed (avoid work, gaming, cleaning etc. before bed).<\/span><\/li>\n
  2. Manage your emotional state (stress, anger, fear) \u2013 try mindfulness meditations and other calming modalities.<\/span><\/li>\n
  3. Get into bed at the same time and get out of bed at the same time every day.<\/span><\/li>\n
  4. Exercise during the day.<\/span><\/li>\n
  5. Make sure there is good ventilation in your room.<\/span><\/li>\n
  6. Start to dim the lights about an hour before bed and try to sleep in darkness.<\/span><\/li>\n
  7. Keep your room temperature cool \u2013 studies suggest somewhere around 18 degrees Celsius.\u00a0<\/span><\/li>\n
  8. Control noise.<\/span><\/li>\n
  9. Get appropriate light exposure during daylight hours.<\/span><\/li>\n
  10. Finally, it is essential to consider your magnesium intake. If you suspect that you are not getting enough magnesium from your diet, you can boost your daily magnesium intake with a highly bioavailable magnesium supplement like <\/span>Vital MagRestore<\/span><\/a>.<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    When we sleep, our bodies are not just resting. Our system is building, cleaning and resetting all night long, making a good night\u2019s sleep crucial for our overall health and well-being. Ideally, you want to sleep for at least 7 hours per day, but not more than 9 hours, according to The American Academy of […]<\/p>\n","protected":false},"author":113,"featured_media":43975,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34,51],"tags":[95,8024,3015,11468,1086],"class_list":{"0":"post-43974","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-and-beauty","8":"category-lifestyle","9":"tag-health","10":"tag-hygiene","11":"tag-sleep","12":"tag-vital","13":"tag-wellness"},"yoast_head":"\n10 tips to boost your sleep hygiene - Get it Highway & Berea<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/getitmagazine.co.za\/highway-berea\/blog\/2025\/04\/30\/10-tips-to-boost-your-sleep-hygiene\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 tips to boost your sleep hygiene - Get it Highway & Berea\" \/>\n<meta property=\"og:description\" content=\"When we sleep, our bodies are not just resting. Our system is building, cleaning and resetting all night long, making a good night\u2019s sleep crucial for our overall health and well-being. 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