SLEEP HYGIENE

Sleep hygiene refers to healthy sleep habits.Sometimes you find it difficult to fall asleep or wake up several times during the night or feel tired during the day. These are the signs of poor sleep hygiene.If you’re in need of better sleep, it may be time to consider your sleep hygiene and how your habits may be preventing you from getting the quality sleep you need.

Why is good sleep hygiene important?

Sleep is essential for your physical and mental well-being. It allows your body time to recharge and your mind to process information. Without enough quality sleep, our brains are unable to function properly.Good sleep hygiene can help improve your sleep quality, which in turn can:

• improve your mood • improve your concentration and memory • prevent you from developing sleep disorders (such as insomnia) • help you maintain a healthy weight • lower your risk of developing serious health conditions (such as diabetes and heart disease) • help your body fight off diseases.

REASON BEHIND NOT GETTING A GOOD SLEEP

Your behaviors during the day — not just before you go to bed — can affect how well you sleep. Your food and drink choices, schedule, evening routine, mental health, stress, a medical condition like obstructive sleep apnoea, and many other activities all play a part in your ability to sleep.

Ways to improve your sleep hygiene for better sleep.

1. Keep a consistent sleep schedule.
2. Create a relaxing bedtime routine.
3. Create a restful bedroom environment.
4. Stop using electronic devices before going to bed.
5. Avoid stimulants after lunch.
6. Eat a light meal before going to bed.
7. Exercise regularly during the day
8. Get regular exposure to natural light.
9. Limit or avoid taking naps during the day.
10. Don’t force yourself to try to go to sleep.

 

1. Keep consistent sleep schedule: Going to bed and getting up at roughly the same time every day (including on weekends and free days) will help regulate your body clock and will train your body to rest and remain alert at certain times of the day.
2. Create a relaxing bedtime routine:When you are stressed or anxious, your body produces more cortisol (the stress hormone). Give yourself one to one and a half hours to wind down before going to sleep. Try meditating or having a warm bath before going to bed.
3. Create a restful bedroom environment:

• keeping the room temperature at a comfortable level (a very warm room is more likely to disrupt your sleep)
• keeping the room as quiet as possible.
• Avoid watching television, listening to the radio, or reading in bed. This will help your brain to recognize your bed as a place for sleeping.

4. Stop using electronic devices before going to This includes computers, smartphones, and televisions, as they can all stimulate your brain for several hours after use, making falling asleep difficult.
5. Avoid stimulants after lunchCaffeine can take up to six hours to wear off, so avoid anything containing caffeine after 2 pm. This includes coffee, tea, energy drinks, and chocolate. Nicotine is a stimulant and will keep you awake, so avoid smoking before going to bed.

Alcohol may make you feel drowsy, but it does not improve sleep quality and will make you need the toilet more often than usual, which will disrupt your sleep. Avoid drinking alcohol before going to bed and try not to rely on it to help you fall asleep.

6. Eat a light meal before going to bed Going to bed too full can force your digestive system to keep working when it should be resting. Likewise, going to bed hungry can also disturb your sleep.
7. Exercise regularly during the day exercising during the day can help you have a better night’s sleep. However, vigorous exercise within three hours of going to bed may delay your sleep. Try doing a relaxing exercise before going to bed to help you sleep, such as yoga.
8. Get regular exposure to natural light Morning and early afternoon light exposure will help you to maintain a healthy sleep-wake cycle. Too much light exposure in the evening can prevent you from feeling sleepy.
9. Limit or avoid taking naps during the day staying awake during the day will make you more likely to fall asleep at night. Taking a nap late afternoon or in the evening is likely to affect the quality of your night-time sleep. If you do take a daytime nap, this should be no more than 30 minutes.
10. Don’t force yourself to try to go to sleep this is likely to make you more alert. Remove or hide any clocks from your view so you are not constantly checking the time. If you are unable to sleep within 30 minutes of going to bed, get up, go to a different room, and do something relaxing for a short while (avoid anything with bright lights). Return to your bedroom when you feel sleepy. Repeat this as many times as necessary during the night.

Is Sleep Hygiene the Same for Everyone?

Adults between the ages of 18 and 60 should get seven or more hours of sleep per night.Children have different daily routines and sleep needs than adults – school-age children should get between nine and 12 hours of sleep every day and children 3-5 years old should get between 10-13 hours of sleep.

OUTLOOK

Sleep hygiene is all about building various healthy habits to help you get a good sleep. If a person tries to implement good sleep hygiene strategies but still struggles to get enough quality sleep, seek medical attention as early as possible.