Sleep hygiene? No, this is not about brushing your teeth before going to bed. It refers to a wide variety of different practices that ensure normal, quality goodnight sleep and full daytime alertness.
These best practices help in improving your quality of sleep and boost your waking energy. Next, you should know how much sleep per night is required to attain sleep hygiene. Millions of Americans will not get the required amount of sleep per night. But, these simple tips from the experts can make your sleepless nights into restful ones.
Stick to a Sleep Schedule
Make a habit of going to bed and getting up from the bed at the same time each day, even on the weekends and holidays. This consistency reinforces your sleep-wake cycle and helps in promoting sleep hygiene. If you don’t get sleep within 15 minutes then simply do something relaxing and sleep. So, keep a regular sleep routine and follow it.
Know What to Eat and Drink
One should not go to bed either over stuffed or hungry. This discomfort will keep you awake. Limit your drink before going to bed, to prevent disturbing middle of the night trips to toilet. Taking products containing Caffeine, nicotine and alcohol before going to sleep will have bad impact on your sleep. The stimulating effects of caffeine and nicotine take several hours to wear off and can destroy your quality sleep. First, you feel sleepy after consuming alcohol but your sleep gets disturbed completely later in the night.
Create a Sleep-Friendly Environment and Get Comfortable
Make your room ideal for sleeping. This means cool, quite and dark room is mandatory. Turn out lights and use light-blocking curtains or room darkening shades, fan or other devices to create an environment that perfectly suits your needs. White noise machines or ear plugs will help in blocking the sounds when you are in a noisy environment. Your selection of mattress and pillow has great impact on your sleep. So, it’s necessary to create a sleep-friendly environment to improve your sleep quality.
Limit Daytime Naps
Daytime naps can disturb your nighttime sleep, specifically when you are suffering from health complexities like insomnia or poor sleep. If you select to nap during the day time then please limit yourself to 10 to 30 minutes only in the noon time. These rules will not be applicable for the people who are working nightshifts. In this case, close your windows before going to sleep so that you will not get distracted by sunlight. So, you will enjoy a quality sleep by adjusting and limiting your daytime naps.
Physical activity on regular basis helps in promoting better sleep, you fall asleep quick and enjoy the deeper. Regular exercise can make you sleep soundly, but it disruptive when you do before going to bed. Make it a habit of doing exercise or any other physical activity early in the day.