What is sleep hygiene?
Sleep hygiene refers to healthy sleep habits. Paying attention to sleep hygiene is one of the most straightforward ways that you can set yourself up for better sleep.
Your food and drink choices, schedule, evening routine, and many other activities all play a part in your ability to sleep.
Following a relaxing pre-bed routine, and building healthy habits during the day can all contribute to ideal sleep hygiene.
What are the signs of a poor sleep hygiene?
You might have a hard time falling asleep, or be experiencing sleep disturbance often, or maybe you experience daytime sleepiness. These are the most common signs of poor sleep hygiene.
Such Inconsistency can cause your daily productivity to reduce drastically over time, which can also cause your health to deteriorate.
What are the ways to improve your sleep hygiene?
There are various healthy habits that can help you get a good night’s sleep. Let’s look into a few.
Be consistent with your sleep schedule.
Sleep and wake up at about the same time regularly. Being consistent with your schedule will help you reduce daytime sleepiness. Also, make sure to get 7 to 8 hours of sleep each night.
Create a bedtime routine.
A bedtime routine can help your body to recognize that it's time to go to sleep, and may also help in improving the quality of your sleep. You could try stretching, meditation, reading, or even showering before sleep.
Turn OFF electronic devices before sleep.
Devices such as smartphones don't allow you to get enough sleep when you use them at bedtime because it emits blue light that reduces your melatonin level in your body. Make sure to turn off your mobile devices about one half hour before your bedtime.
Every day about 30 minutes of exercise is advisable. In addition, exposure to the sun is an extra benefit that regulates your sleep cycle. But, avoid exercising 1 to 2 hours before bedtime, because it increases your energy levels and body temperature, making ti harder to sleep.
Reduce your caffeine intake.
Caffeine can keep you up for about 3 to 7 hours, so if you consume it by afternoon it might keep you up longer than you think. Everyone has their own tolerance to caffeine, so some of us need to cut down on it for better sleep.
Designate your bedroom only for bedtime.
Avoid using your bed for anything else but for sleep. Other activities in your bed may disrupt your brain’s association between sleep and your bed. Also, avoid going to bed when you aren’t tired, because not being able to fall asleep can become frustrating and cause stress instead of helping you to fall asleep.
Limit your napping time.
Always get the recommended 8 - 9 hours of sleep and avoid napping in the afternoon, as it may make you likely to wake up in the middle of the night. If you must take a nap, keep it to about 30 minutes or less. Uneven sleeping patterns can affect your sleep cycles in adults and children.
Sleep hygiene is important in your life to help overcome the consequences of lack of sleep. If you suffer with sleeplessness, try out these strategies which could be beneficial to some.
If you continue to have issues with your sleep cycle, be sure to follow up with your doctor to ask for advice on how to proceed. There may be underlying conditions that could also cause you to have reduced sleep.