What is Sleep Hygiene?
The concept of "sleep hygiene" refers to natural sleep techniques or activities that can help you fall asleep more easily and stay asleep all night long. The amount and quality of sleep you get each night are impacted by developing and maintaining appropriate sleep hygiene during the day. It's important for both your physical and emotional wellness.
Proper sleep habits include:
-Establishing a bedtime schedule that leaves time for recreational hobbies. -Waking up and sleeping at around the same hour every day. -Creating a comfortable sleeping environment with low lighting and the right thermostat setting.
-Putting all electronic devices to sleep at least 60 minutes beforehand. -Limiting caffeine consumption a few hours before night. -Getting enough exercise early on in the day. -Lowering the stress level. -Avoid eating a lot of fattening food right before bed.
Effects of Good Sleep Practices
Your sleep hygiene may have challenges and successes from time to time. But the occasional late night or disrupted sleep pattern is fine as long as you're practicing healthy behaviors and receiving great rest. However, it becomes an issue when insufficient sleep affects your daily activities and general health, especially in light of the fact that more than one-third of Indian adults don't consistently obtain the required amount of sleep.
Relation between Stress and Sleep
Your sleep patterns and general health might suffer from even minor levels of stress. This is so because it seems like stress and sleep are related in some way. Stress influences both the quantity and quality of sleep. The issue is bidirectional; research indicates that when sleep duration and quality decline, stress levels rise along with the frequency of nighttime awakenings brought on by stress.
How To Implement Proper Sleep Hygiene
Small modifications to lifestyle behaviors are the first step on the road to healthier sleep. You may improve the quality of your sleep by establishing routines, engaging in regular exercise, creating a comfortable sleeping environment, and making nutritional changes.
Maintain a Regular Sleep Schedule
Going to bed and getting up at the same time every day, as long as possible, not only promotes regularity but also results in better sleep. A regular sleep pattern also depends on how much sleep you receive each night.
Create a Nightly Schedule
Creating a regular bedtime routine that incorporates activities you love might aid in relaxation. You may go from being awake to being asleep by engaging in activities that help you relax your body and mind, such as reading, having a bath, writing, restorative yoga, stretching, and listening to soft music.
Establish a Sleep-Friendly Environment
You may have an easier time relaxing if your sleeping environment is ideal. Ideally, this space should be devoid of technology, kept at a pleasant temperature, and sufficiently dark for sleeping. At least 60 minutes before going to bed, try to switch off all devices, including computers, TVs, tablets, and phones. All of the room's lights should be dimmed or off.
Make Time for Exercise in Your Daily Routine
Regular physical activity may enhance both the quantity and quality of your sleep. According to research, moderate-intensity exercise done 60 to 90 minutes before bed shouldn't have an impact on your capacity to sleep. However, if you engage in vigorous exercise that ends 60 minutes or more before bed, you can get sleep difficulties. So reserve your most intense workouts for the morning and limit yourself to low-impact exercises like yoga, strolling, and swimming before night.
Consider your dinner and drinks before bed
An ideal stomach is one that is neither too full nor too empty for sleep. Large meals should ideally be avoided before night, especially if they are heavy in fat since they have been linked to sleep disturbances.
Limit caffeine consumption
It might be really difficult to fall asleep if you consume caffeine right before you want to go to sleep. If you routinely consume caffeinated drinks like coffee, tea, or soda, try to avoid drinking them in the late afternoon or evening. Six hours before bedtime, caffeine can interfere with sleep.
Get Professional Assistance
You can find out whether you have any underlying disorders causing sleep difficulties by making an appointment with your doctor to discuss sleep-related issues. It also provides you with the chance to create a sleep hygiene strategy that works for you. To find out whether you have any sleep-related problems including obstructive sleep apnea, central sleep apnea, insomnia, hypersomnia, or REM sleep behavior disorder, they may recommend that you do a sleep study. Consider speaking with a psychologist, therapist, psychiatrist, or another mental health professional if you are experiencing mental health problems that are interfering with your ability to sleep. They can assist in identifying whether sleep hygiene issues are being exacerbated by feelings of sadness, anxiety, bereavement, or any other mental health condition.