Let’s know about tips for sleep hygiene. In this article, you will able to know everything about sleep hygiene.
Whenever we hear the name of hygiene, we have a picture of the daily routine of bathing, cleaning our rooms, changing into fresh clean clothes, in our mind, etc. Over time, when humanity evolved, hygiene became an absolutely necessary thing for people.
Hygiene improves the quality of life, prevents diseases, and makes us more presentable to society. But most people do not pay much attention to one of the most important Hygiene.
That is sleep hygiene.
What is sleep hygiene?
Sleep hygiene means some changes in your sleep environment and overall habits to achieve quality sleep and good health. Sleep hygiene means finding the best sleep position for yourself and trying to give yourself a good sleep every night.
Why sleep hygiene is important?
Sleep hygiene helps you to maintain a healthy sleep. Good quality sleep is mandatory for a healthy lifestyle. It improves your physical and mental health and overall your quality of life. It is also important to high productivity.
If you want to take advantage of better sleep then you must practice good sleep hygiene. Many research shows that good sleep is a central part of a healthy life. Developing sustainable and beneficial routines will make healthy behavior automatically and creates an ongoing process of positive reinforcement.
On the other hand, bad habits can become permanent and like compound effects, they cause negative consequences.
All of us definitely face sleep problems at some time. And many people do not know the solution to this problem. We keep wondering how we woke up early in the morning very fresh. In research around the world, it has been found that 1 out of every 3 people suffer from sleep deprivation worldwide .
But many people do not take this problem seriously. But you should not do this. This problem can make you very ill in the long run. By Improving sleep hygiene you can avoid serious problems like insufficient sleep and insomnia.
Let’s first learn about Poor Sleep Hygiene:
The main poor sleep hygiene signs are frequent sleep disturbances, having a hard time falling asleep, suffering daytime sleepiness.
It has also long-term consequences. Some of them are concentration issues, slowed reaction time while driving, higher risk of accident, memory loss, low productivity, low performance in school and jobs, etc.
It can increase mental disorders like anxiety, depression, etc. It can increase the severity of blood pressure, heart disease, etc also.
How to practice good sleep hygiene?
Maintaining an asleep schedule pre-bed routine, and daily routines is part of harnessing habits to make quality sleep feel more automatic. At the same time, creating a pleasant bedroom environment can be an invitation to relax and doze off.
You can adapt some important handful of tips given below that can help in each of these areas:
Set Your Own Sleep Schedule
When you for yourself, set a sleep schedule, it makes easy for your mind to understand how important sleep is for you. Along with this, it also helps you to get enough sleep.
Give priority to Sleep: Some people skip their sleep for their work, study, or exercise. But it is very important for you to give priority to sleep. Decide a fixed bedtime or wake-up time for yourself and try to sleep at the same time every day.
Make Gradual Adjustments: If you want to adopt a new sleep schedule then keep in mind that don’t try to do it all in one fell swoop because that can throw your schedule out of whack. Instead, make small, step-by-step adjustments of up to an hour or two so that you can get adjusted and settle into a new schedule.
Avoid taking daytime naps: If you take naps during the day, it negatively affects night sleep. If you have to take naps during the day then make sure don’t ever take naps in the afternoon or night.
Follow a before bed Routine
Keep Your Routine Consistent every day: Maintain a pre-sleep routine. If you always follow the same routine, then your mind reinforces that it is time to sleep. Like, keep comfortable night-clothes and brushing your teeth at bedtime, etc.
Dim Lights: Artificial bright lights can reduce the production of melatonin, which is a very important sleep hormone. So keep your all lights dim at least 30 minutes before bedtime. You can do light stretching, listening to soft music, reading, etc while sleeping to calm your mind.
Avoid electronics: Try to avoid every type of electronic device at least 30 to 60 minutes before bedtime. These electronics produce a blue light which can also decrease the melatonin level.
Try different methods of relaxation: to create the right mindset for bed you can try some mindfulness, breathing, meditation, and other relaxation techniques.
Don’t Toss and Turn: It helps to have a healthy mental connection between being in bed and actually being asleep. For that reason, if after 20 minutes you haven’t got to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.
Apart from bedtime habits, you also have to pay attention to the tasks of the day if you want quality sleep.
Maintain a healthy daytime routine
Exposure to sun rays: To maintain circadian rhythms healthy you should come in contact with sun rays every day during day.
Regular exercise: Exercising daily during the day can improve your sleep quality. But keep in mind that do not do hard exercise. Do light-weighted exercise.
Quit smoking: Nicotine stimulates your mind which can be a reason for lack of sleep.
Reduce taking alcohol: Taking alcohol leads to early sleep, but it has more negative effects. People who take alcohol often stay awake at night and after waking up they find it very difficult to fall asleep.
So it is better that you reduce taking it or completely stop taking alcohol.
Avoid Caffeine before bed: Caffeine contains a lot of stimulants. It keeps your mind awake. So try to avoid caffeine before bed at least 6 hours before bed.
Take light food: Always takes light dinner. It does not digest quickly by consuming heavy food at night. This condition can promote the problem of sleeplessness. If you want to take it, take it 2 or 3 hours before bedtime.
Maintain healthy sleep environment
Always use a comfortable mattress and pillow to create a suitable environment of sleep. Choose your mattress and pillow wisely.
Use sheets and blankets according to your need. Because sheets and blankets are the first thing you touch when you get into bed. In a lot of research, it has been found out that cool temperature helps you sleep, so keep your room at a suitable temperature.
Use heavy curtains or an eye mask to keep yourself away from artificial bright lights. These bright lights can spoil your sleep.
Discover the best mattresses in India here.
Conclusion
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