Sleep hygiene is characterized by healthy sleeping habits that individuals set in place to ensure an uninterrupted and restful night. Paying attention to sleep hygiene is one of the best ways that you can set yourself up for better sleep.
It is important to take note that it is not just a clean and organized bedroom environment, but also every aspect of your day-to-day lifestyle that can promote consistent and sound sleep. All the activities you do throughout the day from eating and drinking to exercising and working will play a part in your ability to fall asleep and stay asleep. In other words, it is not just what you do in the minutes prior to getting in bed to go to sleep, but also the daily habits you’ve consciously made for yourself that contribute to healthy living and healthy sleeping.
Why Is Sleep Hygiene Important?
Sleep is a vital function central to your overall health that refreshes and recharges your body every day. Sleep hygiene controls both your body’s physical and mental health. To decrease the risk of heart diseases, mental problems, blood pressure, kidney problems, and many skin allergies, we should maintain proper and adequate sleep every day.
Sleep hygiene is also important to maintaining proper body weight. It also improves your immune system. Good sleep, in addition, can maximize your brain’s thinking power and help in problem-solving skills and overall improve your concentration and productivity.
What Can You Do to Maintain Sleep Hygiene?
Napping during the day affects your night sleep and it will make it more difficult to fall asleep. If you need to nap, make it 30 minutes or less. Long naps in the daytime will disrupt your nightly routine. Also, avoid napping during the evening or generally six hours before your bedtime.
Take a Hot Shower Before Bed:
Taking a lukewarm to hot shower 90 minutes before your bedtime helps relax your body by hastening the process your body produces melatonin. Standing under a jet of hot water and letting all the day’s stress and tensions wash away down the drain is invaluable to your nightly cool-down process and truly gets you primed for your long rest.
Making Your Bedroom Comfortable:
Maintain a cool, dark, and quiet atmosphere in your room. The mattress and pillow you choose matter. It varies from person to person, but what is important is choosing what’s most suitable and comfortable for you. It is also recommended to use dark-colored curtains or eye masks to help block out outside light and prevent it from interrupting your sleep.
Following a Relaxing Pre-Bed Routine:
Try to maintain and follow a daily schedule that will remain separate and not overlap with the time you are required to head to bed. Habituate regular timings. Complete all your daily work before bedtime, but also try a daily brief 15 to 30 minute pre-bed routine that may include anything from journaling, reading a book, listening to music, and doing a skin-care regimen.
Avoid Electronic Devices Before Going to Bed:
Electronic devices like your phone emit blue light which may decrease melatonin production and thus distract you from sleep. Instead, set your phone to charge preferably in another room or a distance away, and block out a 30-60 minute period before bedtime that is completely device-free.
Keep Stress Out Before Going to Bed:
Overthinking about the problems and worries can keep you awake at night. To avoid these kinds of issues:
● Habituate the diary and write down about your day before going to bed. This can help get your anxiety out of your mind.
● Prioritize your to-do list and plan your next day.