Treating and finding a way to solve your nighttime woes is essential for good health. This article will help you understand what sleep hygiene is and how it will help you improve your health issues, especially related to your sleep.
WHAT DO WE MEAN BY SLEEP HYGIENE?
Sleep hygiene is a broad term; it includes all the behaviors, habits, and sleep patterns that a person practice. For example, the way a person sleeps, the place he sleeps on, the mattress he uses to sleep. All can be counted as sleep hygiene.
WHAT CAN WE DO FOR BETTER SLEEP HYGIENE?
Several things can be counted as an initiative to achieve sleep hygiene. From your eating habits to the mattress you use to sleep on, there is a lot to look after.
The following are some useful tips to make your sleep a healthy experience.
1. A SUITABLE BEDROOM
The environment in which a person sleeps says a lot about his sleep hygiene. Sleeping in a noisy place or a smelly room can disturb sleep. Here is what you should do to fix your room and make it an ideal place to sleep.
- Buy a comfortable mattress.
Why sleep on an old mattress when there are some amazing choices out there? You can check from the wide variety of mattresses available in the market.
Check the best memory foam mattresses for a comfortable and supportive sleep, a latex mattress for an eco-friendly choice, and a hybrid foam for a blend of old and new technologies.
- The right temperature
The temperature is crucial. Set the thermostat at 60-degree Fahrenheit.
- The lightening
Our brain stimulates the production of sleep hormones when our eyes and body are exposed to darkness. That is why it is essential to check if there is enough darkness in the room.
2. SLEEP ON A SCHEDULE
Making a sleep schedule that is easy to follow is essential. While planning a schedule, consider the amount of sleep you need every 24 hours. For some people, a 6-hour sleep is enough, and for some, even 10 hours is not. You can consult some experts to find out the amount of sleep you need.
The point of making a sleep schedule is to train your mind. Our body and mind need some time to adapt to a new plan, so you may feel some difficulty for the initial weeks.
3. EARLY NAPS
Sleeping in the afternoon is great, but sleeping in the late afternoon will have adverse effects. You should sleep at 2 or 3 pm, but not for more than 30 minutes. A longer sleep can disturb your deep-sleep cycle at night.
4. AVOID CAFFEINE
If you do not want to wake up in the middle of the night, do not have a cup of coffee after dinner. Nicotine and caffeine can disrupt the sleep cycle.
5. EXERCISING IN THE MORNING
Exerting your extra energies in the right way is essential for a sound sleep. You should only exercise early in the morning and not during the mid-day—exercise results in cortisol production, the stress hormone, which will cause insomnia at night.
Sleep hygiene is essential for a healthy lifestyle. Achieving the level where you can wake up fresh in a good mood is a guarantee of success. All the tips mentioned above will take some time, but their effects are long-term and good for mental and physical health.