Healthy bedtime routines

To perform and feel well every day, we need to have a good balance between activity and rest. Our activities during the day and our environment, both influence our sleep quality and the sleep quality in turn influences how we feel the next day.

Our body generally likes regular patterns. For a healthy bedtime routine, make sure to go to bed and wake up around the same time every day, with less than 2 hours of variation on days off.

Many people stay up late on evenings before days off. A large variation in bedtimes between weekend days and week days not only makes it more difficult for them to function at the beginning of their work week, but it also affects their sleep and other lifestyle habits. For example, eating at the wrong time of the day may have short- and long-term consequences on weight and mood. Adjusting the timing of light exposure and introducing a natural dawn and dusk experience into our lifestyle can help to achieve and sustain a healthy lifestyle.

A variety of behaviors related to lifestyle may significantly influence sleep quality and sleep quantity. Sleep experts recommend the following habits for a good sleep hygiene:

•	Try to avoid caffeine at least 4 to 6 hours before bedtime
•	Exercise regularly, but not late in the evening
•	Try not to drink alcohol 2 hours prior to your bedtime
•	If you do need to nap, take short naps (30-40 minutes) and preferably before 4PM.
•	Maintain regular schedules for meals and choose the right balance for food and fluid intake in the evening
•	Make your bedroom a sleep-inducing environment