Sleep hygiene is to describe good sleeping habits. As we know that a good night’s sleep is essential to keep our body working at an optimal level and allow us to function through our daily activities. Sleep rejuvenates the brain and gets rid of toxins, restoration of physical health and allows for information processing and consolidation. Sleep helps with mood regulation and boosting a healthy immune system. With all these benefits of sleep, why do we always not get enough of it?
Have you ever looked at what are the factors that could help you with a better night’s sleep?
Sleep Hygiene Tips:
1. Get Regular
Try to establish a fixed time to go to bed and wake up in the morning at the same time.
2. Sleep when sleepy
Only get to sleep when you are sleepy ot feeling tired.
3. Get up and try again
If you have tossed and turned in bed for more than 20mins, get up and do something calming or boring like reading an easy book until you feel sleepy again.
4. Avoid bright lights
Bright lights would tell your brain that it is time to wake up.
5. Avoid any bedtime activities that is too stimulating or interesting.
6. Avoid caffeine, alcohol and nicotine
Alcohol, caffeine in coffee, tea, cola, chocolate and some medications or nicotine in cigarettes acts as stimulants and keeps you wide awake. Avoid taking them at least 4-6 hours before bed time.
7. Keep your bed for sleeping only
Allow other activities like place to watch TV, eat, read, work on laptop, pay bills to be done out of the bed so that your body learns the connection that when you hit the bed, it is time to sleep.
Try to avoid napping during the day so that you are tired enough to sleep at night. If you have to take a nap make sure it is less than 1 hour and before 3pm.
9. Sleep rituals
Have a unique set of things to do 15mins before bedtime like gentle stretches, relaxed breathing, or simply sit quietly with a cup of warm milk or drink.
Having a hot bath 1-2 hours prior to bedtime as it raises your body temperature and when it drops, it will allow you to feel sleepy. Research has shown that sleepiness is associated with a drop in body temperature.
11. No clock watching
Frrequent checking of the clock would reinforce negative thought about losing sleep.
Regular exercise helps with a restful night’s sleep. Avoid strenuous exercise in the 4 hours prior to bedtime. Morning walks are a great way to start the day feeling rejuvenated.
13. Eat right
A healthy and balanced diet helps to sleep well. If you do feel hungry at bed time, it can be helpful to have a light snack, but bear in mind a heavy meal prior to sleep can distrupt sleep.
14. Right sleeping environment
It is essential to keep you rbed and bedroom comfortable and quiet for sleeping. A cooler room with enough warm blankets to stay warm. Ensure that you have blackout curtains or eye mask to block out early morning lights. And earplugs to block out noise outside your room.