What Is Sleep Hygiene?

What is sleep hygiene? The term sleep hygiene is used to describe several habits that can affect a person’s ability to sleep well and awaken refreshed. While sleep hygiene is beneficial for everyone, it should not be used as a cure-all. Instead, it should be considered a way to improve your quality of sleep and overall health.

Why Is Sleep Hygiene Important?

Recent studies show that sleep-deprived people have a higher risk of heart disease, diabetes, obesity, and early mortality. Even if you experience occasional sleep deprivation, most of us have felt some of the negative effects of sleep deprivation. The best way to ensure you get a good night’s sleep is to create an environment that is conducive to rest. This means keeping the room cool and dark, eliminating caffeine and alcohol before bed, and maintaining a regular sleep schedule.

Lack of sleep affects your mood and your judgement. Your brain doesn’t function at its peak when it is exhausted. This impairs judgement, which can lead to mistakes. For example, if you are overly tired while driving, you may make a critical mistake. To avoid this from happening, practising good sleep hygiene is a must. Proper sleep will give your brain the time it needs to recover and make sound decisions.

Healthy Sleep Hygiene Habits

Some of the healthy sleep hygiene habits that suit every type of sleepers include: Exercising regularly, avoiding caffeine, and keeping a regular sleep schedule. If you have a hard time falling asleep, getting out of bed for 20 minutes can help you to fall asleep. And if you wake up drowsy, get up and walk around for a few minutes until you feel tired.

Exercise regularly

The relationship between exercise and sleep has long been a subject of research. Regardless of whether you’re a couch potato or a fitness fanatic, exercising regularly can help you sleep better. Studies show that aerobic activity promotes better sleep and reduces the amount of time you’re awake during the night. Even light exercise in the evening can help you wind down before bedtime. And even if you don’t enjoy exercise, you’ll benefit from the perks of physical activity in the evening.

While you may find it hard to exercise too close to bedtime, moderate exercises help you sleep better and faster. Exercise also triggers the release of the stress hormone cortisol, which activates alerting mechanisms in the brain. If you’re not comfortable exercising at this time, try to do it later in the day instead. Even a few minutes earlier is sufficient.

Avoiding caffeinated beverages

Many of us drink coffee or other caffeinated drinks before bed. Even though caffeine is useful for boosting energy levels, it can negatively impact your sleep and overall health. While the recommended daily intake of caffeine is around 400 milligrams, some drinks contain more than this amount. Other beverages containing caffeine include energy drinks, sodas, and even certain medications. Fortunately, there are many ways to safely consume caffeine before bed.

During the day, sunlight and exercise can help you sleep better. If you are prone to heartburn, try avoiding caffeine for at least six hours before bed. Warm milk is an excellent substitute. A well-maintained bedroom will also promote sound sleep. Ultimately, a healthy sleeping environment can help improve your health and your performance. By making adjustments to your sleep hygiene, you can enjoy better quality sleep at the end of a busy day.

Getting out of bed for 20 minutes if you can’t fall asleep

It’s normal to have a hard time falling asleep occasionally. But if your problem persists or worsens night after night, it may be a sign of a more serious underlying health issue. Sleep debt, accumulated when a person doesn’t get enough rest, can add to an already hefty medical bill. If you can’t fall asleep for more than 20 minutes, see your doctor to get a diagnosis.

Experts recommend leaving your bed for at least 20 minutes before you go to sleep. This can help you reduce your exposure to stimulating materials like television and reading, and allow your body to rest. If you still can’t get to sleep, try doing something else instead of lying in bed. Wait until you are drowsy and ready to fall asleep again. Repeat this several times until you reach the time you can fall asleep.

Keeping a regular sleep schedule

Most adults need seven to nine hours of sleep each night. The lack of sleep affects the way you learn, react to situations, and control your emotions. You should try to have a set time for sleep and wake up each day. However, establishing a schedule may be difficult at first, so here are some tips to help you adhere to it.

Another healthy sleep hygiene habit is keeping a regular sleep schedule. Having a regular sleep schedule allows you to get enough rest and is critical for good health. If you regularly miss your sleep, you may be suffering from a sleep disorder. Keeping a sleep diary will help you determine if any underlying issues interfere with your ability to sleep. Sleep hygiene is a very important aspect of overall health and a good night’s sleep can make all the difference in your life.

Sleeping In Your Own Bed

One more sleep hygiene habit is sleeping alone in your own bed. There are many individuals who prefer sleeping alone without any partner and also there are couples who are uncomfortable sleeping with each other. For them, there are twin and twin xl beds. But you can also turn two twin beds into a king which is 76 inches by 80 inches. In such a bed, both the partners can use their own side of the bed as they wish

Lastly

Taking time to prepare your bedroom for sleep is very important. Changing the temperature or adding some textured pillows can also improve your sleeping experience. Changing the temperature or adding comforters can also improve your sleep. If you’re having trouble sleeping, try adding a nightlight or some other calming noise. Aside from these two simple tips, you can also make your bedroom a more relaxing environment by avoiding screens and keeping it quiet.