Sleep Hygiene | 5 Tips That Can Change Your Life
Everyone struggles with sleep. Some can’t sleep because of the inappropriate environment, some have insomnia, some spends hours tossing and turning in bed, and some still feel fatigued even after hours of sleep. When facing such situations, it’s tough to figure out what you’re doing wrong? Or what you still need to improve to get a good night of sleep?
This article will help you look deeper into sleep hygiene and unleash ways to improve it.
Understanding the Importance of Sleep Hygiene
Sleep hygiene can be defined as essential behavioral and environmental sleep habits that can help you get the most of your sleep.
A lot of things affect your overall sleep quality, and a sleep-deprived person can build substantial health problems.
According to Cleveland Clinic, a rest of fewer than seven hours can welcome plenty of health problems such as higher blood pressure and risk of obesity. You may not realize it, but sleeping is even more important than eating right. Without enough sleep, everything will suffer tremendously! Whether it’s your work effectiveness, mood, or health.
5 Sleeping Tips That You Must Know!
We need to take better care of our sleep hygiene habits. Follow these simple tips on how to sleep well to get the rest you deserve and need!
Engage In Sleep Enhancing Activities
Try to perform sleep-enhancing activities such as listening to relaxing music, reading your favorite book, taking a warm and soothing bath, or drinking warm milk before sleep. Although, make sure you choose things appropriately. For instance, according to Johns Hopkins Medicine, do not exercise before sleep as it can increase your endorphin levels and keep you up for a long time.
Limit Caffeine and Nicotine Products
Do you also feel awakened a little more or focused after drinking coffee? That’s the caffeine effect—your habit of drinking coffee before sleep can make you sleep lightly. A 2019 research suggests limiting caffeine and nicotine during the evening. Because adding any of these to your body before 4 hours of sleep can ruin your sleep quality and result in sleep fragmentation.
Say No to Day-time Naps
After a hectic morning routine, some people like to jump in their bed as soon as they get home from work. Those 2 or 3 hours of sleep provide a power boost, often called power naps. However, in the long run, they sabotage your sleeping schedule ultimately!
Set a Positive Sleeping Environment
Setting a sleep environment involves lots of things under its umbrella. Let’s have a look at all the considerable things:
- Before jumping into bed, get rid of distractions or anything with blue light (cell phones, TV, and laptop).
- Turn off lights or only a low-light lamp if you like having some light while sleeping.
- Seek help from sleeping tools such as spraying lavender oil on the pillow or bed surrounding.
- Arrange the bedding hygienically (clean bed sheets and pillows)
- Try to sleep in a place where no outside noises can reach.
Make a Schedule
According to the Centre for Disease Control and Prevention, 8-10 hours of sleep daily is mandatory for people aged 13-18 and 7+ hours for adults (18-60). Be consistent with your sleep timings and try to sleep and wake up daily for appropriate hours at the same time, even if it’s a Sunday! You may have noticed that a weekend disturbs all of your sleeping routines and make Monday mornings the most hectic ones.
The Final Takeaway!
A good sleep hygiene is vital to grow old as a healthy individual. Pair up your healthy diet with a good sleep regime to witness the wonders of health and vitality.
If you enjoyed reading this blog we invite you to read more about our wellness blogs that tackle different health facts and how to achieve a healthy lifestyle.