(Newswire.net — July 5, 2019) Bhandup, Maharashtra — To maintain good health it’s important that you get good quality sleep. There are many factors that can prevent you from getting a good night sleep including family responsibilities, illnesses, and other life challenges. This can make a good quality of sleep very elusive. Even though you can’t control some of the things that interfere with your sleep, you can adopt habits that will help you get better sleep.
Sleep hygiene may be a new phrase to you or a one that you have come across before, but it’s an important term that is related to different ways of improving your sleep health. And there are several things you can do to promote healthy sleep and sleep hygiene which will lead to getting better sleep.
What is sleep hygiene?
Sleep hygiene is a phrase used to refer to the behaviors that you can adopt and implement every day to help you achieve a good night sleep and leave you feeling alert and refreshed the following day. Good sleep hygiene practices can be very beneficial in yielding higher quality sleep that is guaranteed every night.
Why is good sleep hygiene important?
Getting a good night sleep is a vital component for both your mental and physical health. When you’re asleep, your body and mind get time to rebuild tissue, replenish your cells, and restore lost energy. Without proper sleep, your body systems can’t function properly which can increase your risk of developing chronic diseases. Poor sleeping patterns have been linked to increased aggression, decreased cognitive function, daytime sleepiness, poor judgment, and behavioral problems. Insomnia is a common sleeping problem that is caused by bad sleeping habits that have been adopted over time. You can improve the quality of your sleep by adjusting your attitude and lifestyle.
Good sleep hygiene practices
If you find yourself lying in bed unable to sleep for more than 10 minutes because your mind is racing, get out of bed and try to relax either on a chair or a couch. You can try relaxing by meditation, controlled breathing, or splashing warm water on your face. During this time don’t use your electronic devices or the TV as it will stimulate your brain.
Create a restful environment
An ideal room for sleeping is cool, quiet, and dark. If you live near noisy neighbors, you can block the noise with white noise, soundproof material, or plants to buffer the noise. After finishing your chores and taking your supper, it’s a good idea to dim the lights in your house to encourage your brain to start powering down. When it’s time to go to bed, make sure your bedroom is as dark as possible. Your mattress is also part of that equation. If your mattress is sagging or it feels uncomfortable, it’s time to get a new one. You can get an upgrade from mattress firm to help make a positive difference in your sleep.
Set your own bedtime
If you’re one of those people who love staying late watching their favorite TV show or on social media, you’re not alone. But in order to practice good sleep hygiene, you need to change this habit. Come up with a sleep schedule where you get at least 8 hours of sleep every night. Stick to your sleep schedule where you go to bed and wake up at the same time every day. Being consistent helps your body to adapt to a normal sleep-wake cycle.
No taking nightcaps
Most people when they have trouble sleeping at night take a glass of wine or liquor thinking that it will help them relax. But, alcohol has the opposite effect if you take more than one glass. It may be easier to drift off to sleep, but you will most likely not have a restful sleep. You will feel the lousy effects of the alcohol the following day.
Cut down on stimulants
Consuming caffeine and nicotine are difficult habits to stop, but if you’re having trouble sleeping at night it’s best to limit your intake to one of two cups of coffee or tea daily. Avoid taking coffee in the afternoon as the stimulating effects take longer to wear off your system and this can reduce the quality of your sleep. Also, don’t take any cigarettes and alcoholic beverages at least 3 hours before you go to bed to avoid disruptions in your sleep and groggy morning.
Exercise on time
It’s a good idea to start exercising regularly if you aren’t already. Physical activity is great for your sleep and its best if it’s at least 3 hours before you go to bed. Working out in the evening overstimulates your mind and body when it’s supposed to be winding down to rest. Try working out in the morning, it will leave you feeling energized and ready for the day.
Limit your daytime naps
If you take naps during the day, make them short power naps of 30 minutes or less. If you nap longer than that you risk going into a deep sleep which will make it harder for you to fall asleep at night. Sometimes taking a nap can help increase your productivity if you have a long day, but frequent naps and siestas can interfere with the quality of sleep you get at night. Avoid taking naps after 3 pm as it will affect your sleep later in the evening. If you still need to take a nap after quality sleep, it’s best to see a doctor.
Adequate exposure to sunlight
Getting a daily dose of natural sunlight can help you sleep better. To maintain a healthy sleep-wake cycle, exposure to sunlight during the day and darkness at night will be effective. This will help your brain to register when it’s time to sleep and wake up. That is why it’s important to limit the use of electronic devices that emit the blue light at night.
Final thoughts
Everyone has experienced occasional sleeplessness one time or another, but if you’re having trouble sleeping its good you see a doctor. Maintaining a healthy sleep hygiene routine will help in your overall wellness and health. The above points will help you maintain good sleep hygiene which will improve the quality of your sleep.