What is sleep hygiene and how to practice good sleep hygiene
Do you know that there is a term for your sleeping rituals and habits which ultimately decides if you are having a good sleep or not? The variety of habits and practices that are necessary to have good nighttime sleep quality and full daytime alertness is sleep hygiene. Sleeping a lot on weekends so that you can make up for lost sleep or regularly pulling all-nighters are both examples of bad sleep hygiene. Following a regular sleep schedule or avoiding caffeine late at night are good sleep hygiene practices. Today we are going to answer one of the most asked questions on sleep – how to practice good sleep hygiene.
Improvements in sleep hygiene can lead you to sleep better at night. It also ensures you consistently enjoy restful sleep, better-quality sleep for a sufficient amount of time each night. Good sleep is important to maintain and balance mental, physical and emotional health. It helps you regulate your mind, stay focused throughout the day and feel more productive and functional on a daily basis.
Good sleep hygiene practices should be the first thing you should do after sleep troubles show up. Actually, sleep education is an important part of the cognitive-behavioural therapy that is used to treat insomnia.
What is a Good Sleep Hygiene?
Good sleep is determined basically on four things of your bedroom.
- Temperature- The room temperature should be mild, neither too hot nor too cold.
- Quiet- the quieter your room is, the better your sleep will be.
- Darkness- Never sleep with your lights on, so switch off your light before going to bed
- A comfortable place to lie down and stretch out.
How to practice good sleep hygiene
We are going to give you 15 kickass ideas which will answer your questions on how to practice good sleep hygiene.
- Know how much sleep you need. Experts believe that mostly you should sleep for 7-8 hours in a day.
- Go to bed at the same time every night. Make a habit of sleeping at a certain time every night.
- Find a quiet place to sleep. If your TV is in your bedroom but your siblings watch it late at night, find a different room to sleep.
- Keep your room cool and dark. A cool temperature helps your body thermoregulate during sleep. Keeping the room dark also keeps the room cool, by blocking out heat from sunlight in the morning.
- Dedicate your bed only to sleep. Don’t do any other stuff like eating, talking on the phone, reading, using laptop etc.
- Limit screen time, be it mobile or phone, before bedtime. It is your answer to the question of how to practice good sleep hygiene.
- Try not to take big naps during the day. Sometimes smaller naps can help you boost your productivity.
- Try to have dinner 2 hours before you go to bed. Eat those foods which promote sleep.
- Caffeine and alcohol are not good for good sleep, so avoid them.
- Exercise during the day. Morning is the best time to exercise.
- Sleeping in a dark room is important and so is a daily dose of sunshine. Go out in the sun for some time.
- Don’t panic and stay calm at those times when you can’t sleep.
- Even after all these don’t work, we would suggest you to get help from a professional to understand how to practice good sleep hygiene.
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