Do not lose your sleep over it. Most of us forget the sleepless nights. What has come in favor, however, in the treatment of sleep disorders is the concept of sleep hygiene. It simply is habits that tend to maximize the quality of sleep.
Let’s start with what sleep hygiene is and why we should care at all, but more importantly, we’ll talk about how to change so you sleep well tonight.
What Is Sleep Hygiene?
It is the routine and environment that help develop good sleeping habits. As good hygiene is of prime importance for good health, sleep hygiene enables the body and the mind to rejuvenate appropriately day in and day out.
Why Is Sleep Hygiene Important?
Always maintaining good sleep hygiene has a direct impact on the general well-being of both your body and your mind;
- Better Sleep: It enables you to sleep faster and for a more extended period.
- Mood improvement: It helps to facilitate a favorable affliction and represses annoyance.
- Focus enhancement: Makes you more effective and clearheaded throughout the day.
How To Improve Sleep Hygiene?
Here are some simple, actionable tips to upgrade your sleep routine:
1. Stick to a Sleep Schedule
- Weekends are not an excuse to change your wakeup and sleep times; make sure to get up and sleep at the same time every day.
- Get used to a routine because it helps balance out your circadian rhythm.
2. Create a Relaxing Bedtime Routine
Try any of the following relaxation techniques:
- Engrossing in a good book
- Enjoying a nice hot shower
- Using dwelling pitches or practicing relaxing breathing techniques
3. Optimize Your Sleep Environment
- Make sure the temperature in your bedroom is set at 65°F in order to get the best possible sleep.
- Double-glazed windows and sleep masks help cut out even the most minimal light.
- If there is too much noise, use earplugs or a white noise machine to silence the message.
4. Limit Screen Time Before Bed
- There must be no cell phones, tablets, or televisions an hour before bedtime.
- Blue light has been used to interfere with the production of melaton in, and therefore, it has become difficult to sleep.
5. Watch What You Eat and Drink
- Steer clear of any form of caffeine, alcohol, or dense meals as they are close to bedtime.
- If you feel hungry, then you can go for some light snacks like a banana or yogurt.
6. Exercise Regularly
- Engagement in physical activity enhances the quality of sleep.
- Do not engage in vigorous exercises near sleep-time. Instead, do yoga or stretching.
7. Manage Stress Effectively
- Meditate or journal or deep breathe so as to clear one’s
Common Mistakes That Disrupt Sleep Hygiene
Also, enhancing sleep hygiene will require avoiding the following habits:
- It would, therefore, be acceptable to have very brief naps during the day. Napping too late or in late afternoons, on the other hand, can potentially rob individuals of much-desired sleep at night.
- Separation from work and leisure activities; that is, do not use your bed for anything else besides sleep.
- One needs only to lie awake in bed for a short period. If, at the end of 20 minutes, they haven’t slept, then one should get out of bed and do something soothing.
Sleep Hygiene Checklist
Here’s a quick checklist to ensure you’re on track:
| Habit |
Done? |
| Stick to a sleep schedule. |
✅/❌ |
| Create a bedtime routine. |
✅/❌ |
| Optimize your sleep environment. |
✅/❌ |
| Limit screen exposure before bed. |
✅/❌ |
| Watch what you eat and drink. |
✅/❌ |
| Stay active during the day. |
✅/❌ |
| Manage stress effectively |
✅/❌ |
Conclusion
Taking care of your sleep can help you achieve more restoration that will eventually allow you to have an active day. More precisely, it might include specific alterations such as using the same time for sleeping and waking up, eliminating distractions for an extended time, and many more.
What is your favorite sleep hygiene? Please share your ideas and experiences with us in the comments section.
