Sleep is an essential aspect of our daily routine, and getting a good night’s rest is vital for our physical and mental well-being. However, with the increasing demands of our busy lives, it’s becoming increasingly challenging to prioritize sleep. We tend to prioritize work, socializing, and other activities over rest, leading to insufficient sleep and its consequences. This is where the concept of sleep hygiene comes in.
Sleep hygiene refers to the practices and habits that promote healthy and restful sleep. It includes everything from establishing a consistent sleep routine to creating a comfortable sleep environment. In this article, we will explore the importance of sleep hygiene, its benefits, and practical tips on how to improve your sleep hygiene for a better night’s rest.
Why Sleep Hygiene is Key to a Healthy Lifestyle?
Maintaining good sleep hygiene is crucial for various reasons.
Firstly, it helps to ensure that you get the right amount of sleep your body needs, which is typically between 7 to 9 hours per night for adults. Getting adequate sleep is vital for physical health, as it helps to restore and repair the body, strengthens the immune system, and improves overall health and longevity.
Secondly, good sleep hygiene plays a crucial role in our mental health. Sleep helps to regulate mood, reduce stress and anxiety, and improve cognitive function, memory, and concentration. It’s also crucial for emotional well-being, as it allows us to process and regulate emotions effectively.
Lastly, good sleep hygiene is essential for maintaining a consistent sleep schedule, which is beneficial for our body’s internal clock, known as the circadian rhythm. Disrupting the circadian rhythm can lead to sleep disorders, fatigue, and other health issues.
Six ways to maintain good sleep hygiene?
To achieve good sleep hygiene, there are a set of principles, practices, and changes in your routine that you can incorporate and follow.
- Stick to a healthy sleep schedule: You can develop a healthy routine and get better quality sleep each night by going to bed and waking up at the same time each day. Of course, it should correspond to the recommended quantity of sleep needed.
- Exercise regularly: Exercise during the day can make you feel more worn out and prepared for bed at night. Exercise is usually best done in the morning to mid-afternoon because exercising too close to bedtime may cause arousals that make it harder to fall asleep.
- Spend some time outdoors: The circadian rhythms that control your slumber cycle are influenced by natural light and darkness. It can be beneficial to expose yourself to sunlight during the day to maintain a healthy circadian rhythm.
- Avoid heavy dinners: If you feel hungry after dinner, choose a small snack rather than a heavier meal. The latter can interfere with your ability to sleep at night and make it difficult to get to sleep.
- Relax in the evening but without the screen: Reading, doing some light yoga, and listening to music are all activities that encourage relaxation before night. Blue light is produced by the screens of computers, TVs, cell phones, and tablets. The hormone melatonin, which your body produces in the nighttime and induces sleep, is thought to be suppressed by this light.
- Optimize your bedroom: Optimizing your bedroom for better sleep involves creating a sleep-conducive environment by minimizing light, noise, and distractions. It also includes choosing comfortable bedding, keeping the temperature cool, and decluttering the space. A relaxing sleep environment can help improve the quality and duration of your sleep, leaving you feeling refreshed and rejuvenated in the morning.
Your sleep quality can significantly improve by improving your sleep hygiene routines. However, in order to get the rest they require each night, individuals with sleep disorders like insomnia or sleep apnea may require additional intervention.