Wake up refreshed: Tips for better sleep hygiene

Sleep hygiene refers to the behaviors and habits that we incorporate into our lifestyle to ensure that we get proper and sufficient sleep. Ever since the inception of the industrial age, the world has continued to develop, and with that came a shift in lifestyle. People are working more extended hours, traffic is heavier, and technology has added to the convenience of our lives to the point where it is no longer convenient.

The flip side is that all these advancements in technology and lifestyle habits have altered our sleep patterns. These alterations have affected the quality of our sleep and subsequently our overall health and well-being. Lousy sleep hygiene can lead to a myriad of health problems such as anxiety, depression, heart disease, obesity, diabetes, and even cancer.

In contrast, good sleep hygiene is very beneficial to an individual’s overall well-being and health. Good sleep hygiene enhances the body’s immune system, improves mental alertness and cognitive function, regulates hormones that control appetite and blood sugar, and enhances physical performance. The benefits of good sleep hygiene cannot be overemphasized.

This article will, therefore, outline tips for better sleep hygiene. It will look at various sleep hygiene tips and habits that individuals can incorporate into their lifestyle to ensure that they get quality sleep and wake up refreshed.

Stick to a sleep schedule:

Our bodies rely on a circadian rhythm or internal clock that helps in regulating our sleep patterns. To maintain good sleep hygiene, an individual has to adhere to a sleep schedule that ensures they get enough sleep. To arrive at your optimum sleep schedule ensure that you:

• Determine the amount of sleep you need- The recommended amount of sleep for adults is eight hours a day. However, this number may differ from one individual to another; the hours of sleep required may vary depending on your lifestyle and age.
• Choose a regular sleep schedule- A regular sleep schedule translates to sleeping at a particular time and waking up at the same time every day.

Create a comfy sleep environment:

The bedroom is the most critical area in our homes when it comes to sleep hygiene. Creating an environment that is conducive to sleep is an important routine. Here are some tips on how to create an ideal sleeping environment.

• Dark environment- darkness triggers melatonin production, which prepares our bodies for sleep. Invest in proper bedroom curtains that block out the sun’s light and other external lighting.
• Quiet space- Insulate your bedroom against noise by investing in insulating materials that keep noise from coming in.
• Temperature control- To be comfortable, the temperature in your sleep environment should be cool. The recommended temperature for a good night’s sleep is between 60-67 F (15-19C).

Avoid eating a large meal or drinking alcohol before bedtime:

Having a large meal before bedtime can cause discomfort and disrupt your sleep. That is why it is important to have dinner at least three hours before bedtime. This allows the stomach to digest food before lying down. Secondly, it is advisable to avoid alcohol before bedtime; alcohol affects your sleep cycle and results in lighter sleep patterns throughout the night.

Reduce daytime naps:

Daytime sleep or naps are essential for some individuals who require the additional sleep. However, if you struggle to sleep at night, consider reducing or eliminating daytime naps. Napping disrupts the body’s natural sleep-wake cycle and may result in poor sleep at night.

Engage in physical activities:

Regular exercise is essential for your overall well-being, and it is also important in ensuring that you have quality sleep. Engaging in physical activities has been found to promote deep sleep and also improve sleep quality. However, ensure that you engage in physical activities at a specified time before sleep since engaging in extreme physical activity before bedtime may leave you too stimulated for sleep.

Invest in a comfortable mattress and pillow:

A comfortable bed is vital in ensuring that you get quality sleep. Both the mattress and the pillow you use are essential in ensuring you have a comfortable sleep surface. Invest in postural and ergonomically designed pillows and mattresses that provide support to your head, neck, and back.

Unwind before bedtime:

To ensure that you get quality sleep, you have to unwind and relax before bedtime. Engage in activities that promote relaxation such as reading a book, having a warm bath or shower, listening to calming music, or practicing yoga. Such activities help rid your body of the day’s tension and promote relaxation, making it easier for you to fall asleep.

Reduce exposure to electronic screens:

Electronic devices such as phones, laptops, and TVs emit blue light, which interferes with melatonin production, making it harder to fall asleep. Therefore, it is advisable to avoid using electronic screens before bedtime. If you have to use your phone or laptop before bedtime, consider investing in blue-light blocking devices, especially if you have trouble sleeping.

Conclusion:

Lack of adequate sleep affects the body in a myriad of ways and can lead to a downward spiral of poor health and productivity. On the other hand, good sleep hygiene is essential in ensuring that you have adequate regenerative sleep that enables you to wake up refreshed and start your day with vigor.

Therefore, individuals need to ensure they create proper lifestyle habits that promote good sleep hygiene. Regular exercise, regulating sleep patterns, investing in comfortable mattresses and pillows, reducing screen exposure and eating food at sensible times are some of these habits that individuals can practice towards good sleep hygiene. Good sleep hygiene promotes overall productivity in the various aspects of life, including mental, physical, and social well-being, making it an essential routine to incorporate into your lifestyle.