Sleep hygiene is defined as the measures that are taken to ensure that one gets good quality sleep. Thus, following the rules of sleep hygiene, one can greatly enhance the quality of sleep and his or her health. Below are some important guidelines that may assist you in getting a better night’s sleep.
1. Establish a Consistent Sleep Schedule
It is recommended to sleep and wake up at the same time in order to synchronize the body’s biological clock. Try to stick to a schedule even on the weekends to strengthen the sleep-wake cycle. This can help one to fall asleep and wake up with no much of a struggle as the body has been put through the same routine.
2. Create a Relaxing Bedtime Routine
It is recommended to establish a set of actions that would help the body realize that it is time for sleep. Some of the things that you can do to make yourself relax include reading a book, taking a warm bath or practicing meditation before going to bed. It is recommended not to use gadgets and get involved in activities that may wake up your body an hour before the bedtime.
3. Optimize Your Sleep Environment
Your bedroom should be the place that prepares you for sleep. Make sure that the room is cool, the best temperature being at 65 degrees Fahrenheit and ensure that there is no noise or light disturbance. Some of the things that can be used include blackout curtains, earplugs, or a white noise machine to make the environment calm. Make sure that your mattress and pillows are in good condition and are providing you the right amount of comfort.
4. Limit Naps
Although short naps are beneficial, long or frequent mapping during the day may cause disruptions to night time sleep. If you have to take a nap, make sure it is for 20-30 minutes and should not be in the late afternoon.
5. Be Mindful of Food and Drink
Do not take a lot of food, caffeine and alcohol before going to bed. Some of these substances are known to interfere with sleep. Rather, if you are still hungry, it is better to take a light meal and avoid taking tea that has got some herbs that are used to calm down.
6. Get Regular Exercise
Exercise is one of the ways through which one can fall asleep faster and have a better quality sleep. Ideally, you should attempt to get at least 30 minutes of exercise on most days of the week; however, it is advisable not to engage in strenuous exercises in the last few hours of the day.
7. Manage Stress and Anxiety
Stress is known to reduce the quality of sleep that one gets. Some of the strategies that can help you to reduce stress include; practicing mindfulness, deep breathing exercises, or journaling. It is useful to deal with your concerns at night in order to reduce stress and have a good night’s sleep.
8. Limit Screen Time Before Bed
The light emitted by screens particularly the blue light affects the production of melatonin thus making it difficult to sleep. It is recommended to avoid using electronic devices at least one hour prior to the bedtime and if one cannot avoid it then it is better to use blue light filter.
9. Use Your Bed for Sleep Only
To make sure that your bed is strongly linked to the concept of sleep, use your bed only for sleeping and sexual activities. Do not work, eat or watch TV in bed as this will create a wrong signal to the brain on the use of the bed.
10. Seek Professional Help if Needed
If you still have problems with sleep even with the help of the above mentioned tips, it would be advisable to seek medical advice. Some sleep disorders like insomnia or sleep apnea may need special attention.
Thus, it is possible to increase the efficiency of sleep hygiene and, consequently, the quality of sleep by following these tips. It is very important to take care of your body and mind and that includes getting enough sleep, so make the changes needed to get the best sleep.
