You might think it’s a tall order to consider a healthy eating plan, sleep hygiene, or exercise routine, as you’re working on managing yourself, but I promise you, it’s not a waste of time. The benefits will surprise you. Not only will you improve your emotional and physical well-being with a boost of optimism and self-esteem, but anxiety and depression occur less frequently when following a healthy lifestyle, managed through sleep, diet and exercise. Following a healthy lifestyle may not improve your condition, but it won’t make it any worse, either. Remember, clear any diet, or exercise routine with your medical team and work within your condition. You’ll feel so much better for it!

6 Sleep Principles

Sleep is another major component in living a healthy lifestyle, especially when managing a chronic illness. Getting plenty of it is crucial to replenishing strength and energy stores, strengthening your immune system, and boosting emotional wellbeing. Obtaining adequate rest each day can also help to prevent you from developing other comorbid conditions and complications. Let’s look at six principles which can help you achieve this.

1. Amount of Sleep

Most medical sources recommend a minimum of 7-9 hours of sleep each night. This may vary by age, body weight, and daily physical activity levels. However, people with chronic illness may require even more than this, depending upon the condition. The medication you are on may also be a factor. For example, I found that prednisone stimulated me so much, that I was constantly awake from 2 am to 4 am. However, if your sleep is disrupted at night, regular naps during the day are a good alternative.

2. Relaxation

Go to bed feeling relaxed. This means staying away from thoughts or activities which are likely to stress or stimulate you. Electronic screen time, exercise and emotional conflicts should all be avoided before going to bed. However, activities such as mindfulness practice, reading fiction or listening to relaxing sounds can induce a hypnotic state which is conducive to a good night’s rest.

3. Temperature

Sleep can easily be disrupted when your room conditions are either too hot or too cold. The ideal temperature for a good night’s sleep is between 60-67 degrees Fahrenheit. If the room temperature is too warm try using a fan, air conditioner or an open window to cool it. If the room temperature is too cool, a hot water bottle, blanket, extra clothing layers or a heater are good options.

4. Keep The Room Dark

Excess light can disturb natural melatonin production. This will disrupt your sleep and should be kept to a minimum. This can include lamps, light from a television set or outside lights coming in. Some people feel more secure with some form of lighting when they go to bed. If you are one of them, then small and dim nightlight and sleep timers may be your most sensible option.

5. Bed Comfort

Spending the night in a bed which is neither too hard nor too soft will enhance your sleep. It should also be large enough for you to roll and spread comfortably. Sheets should be fresh, and pillows should be full and support your head.

6. Avoid Drinking or Eating

Depending on your condition and the medication you are taking, you may experience hunger cravings at night. Once again, prednisone had me raiding the fridge and binge eating before I went to bed. That was a mistake though. Late-night eating and drinking made it very hard for me to stay asleep with a full stomach and constant visits to the bathroom