An essential energy source for the body and mind is sleep which provides our systems the rest we require for good overall health. Have you observed that when you don’t sleep sufficiently, you feel irritated and lazy?
Sleep quality affects everything from hormones to emotions along with energy levels in our systems. Getting sound sleep every night restores our level of energy and is required for our holistic health. Improper sleep at night may result in unpleasant mornings and daytime fatigue that spoils your whole day.
If you face difficulty getting sleep or waking up in the morning, it is suggested to examine your sleep hygiene to analyse your specific habits that may be impacting your sleep quality negatively.
Let’s find out what sleep hygiene is and assess some changes you can bring to your routine to help augment your sleep quality
What is Sleep Hygiene?
Sleep hygiene refers to behavioural interventions that a person can do to facilitate good sleep. These scientific and healthy habits practiced during the day and before going to bed help establish the perfect conditions for quality sleep. Good sleep hygiene can be defined as the difference between a soothing night and a sleepless night.
Why Sleep Hygiene is significant for Restful Sleep?
To function effectively every day, adequate sleep is important. Sufficient sleep can reduce stress, improve memory, focus, immunity and even reduce the Alzheimer’s risk. Although healthy sleep is mostly associated with rest quality, quantity is also essential. 6 to 8 hours of deep sleep is needed for everyone. If sleep patterns are disturbed and we sleep less than this, productivity, as well as overall health, are negatively impacted.
Sleep hygiene consists of both habits and environment and it can lead to good-quality sleep and better health.
10 Steps to Develop Better Sleep Hygiene
- Keep a consistent schedule of sleep. Each night, sleep at the same time and wake up at the same time every morning. This simple tip can enormously raise sleep quality
- Do regular exercise, like walking, yoga etc. apart from practicing meditation daily. If the body and mind are relaxed, getting deep sleep would be easier
- Consume healthy food and drink plenty of water (6 to 8 glasses) each day. Have a light dinner latest by 8 PM
- Don’t consume drinks containing caffeine after 4 PM
- Limit the use of electronic gadgets, such as mobile phones and laptops one hour before going to bed. Avoid watching Netflix and YouTube at night. The blue light emitted from these gadgets can keep the brain alert at night, thereby disruption of sleep patterns
- Learn to relax. If you want, you can listen to some soothing instrumental music in the evenings to come into relaxation mode or you can practice sleep meditation
- Before bedtime, have some warm milk with turmeric
- Take a warm bath and wear comfortable clothes to bed
- Write a journal about self-reflection and gratitude or say a prayer before bed
- Your bed must be neat and clean. It is also essential to have comfortable pillow and mattress
- The room must have an optimal temperature for sleeping. For most of the people, a temperature between 15°C-19°C works best when it comes to sleeping
- Keep your room as dark as possible by using curtains