Do you have a hard time falling asleep? Are you also experience frequent sleep disturbances, wake up exhausted, and suffer from drowsiness during the daytime? These are the most common symptoms of poor sleep hygiene. Overall lack of quality sleep, the quantity of sleep, and consistency is a sign that an individual perpetuated poor sleep hygiene. Looking into and paying attention to your sleep hygiene can help you achieve better sleep patterns.
What is sleep hygiene and why sleep hygiene is important
Sleep hygiene is a combination of both environmental and personal habits that can influence the quality and quantity of sleep you get. Getting enough quality sleep is important for both mental and physical health; it improved productivity, development and overall quality of life. Both kids and adults benefits from good quality of sleep. Maintaining good sleep hygiene can play a part in proving sleep and therefore overall quality of life.
Here is what you can do to practice/implement good sleep hygiene
Set up a sleep schedule
The first step to achieving good sleep hygiene is setting up a good sleeping schedule. While it seems difficult for many, a sleep schedule is not that hard to set up.
It means you go to bed and wake up at a specified time every day.
Getting a goodnight sleep is essential in maintaining overall health for everyone. Focusing on your sleep hygiene is one of the main steps to ensure you set yourself up for better sleeping habits. Creating a sleep schedule will normalise sleep, making it an essential part of your day. This gets your body and brain used to getting the right amount of sleep daily.
It’s easy! All you need to do is have a fixed wake up and sleep time. Regardless of the day of the week, try waking up at around the same time. Keep in mind that fluctuating schedules can keep you from getting a rhythmic/consistent sleep pattern.
Always prioritize your sleep. While I admit, it is tempting to skip sleep to socialize, work, study, watch movies and do other things; it can be detrimental to your sleep hygiene. Having a fixed bedtime will help you plan out the rest of the day. It also means you get
Follow a strict night time routine
The sleep schedule goes hand in hand with a proper night time routine. The way you prep for bed will determine how you fall asleep as well as help set up a nice sleep schedule. Depending on your nigh time activities, you need about 30 minutes to 1 and ½ hours to pep for bed. This includes taking a shower, brushing your teeth and a face routine if you need one.
Take a few minutes out of your night time routine to wind down, relax and meditate. You could use soft music, yoga exercises or a book to help you relax. Try keeping blue light and electronics away from your sleeping environment because they will keep you awake fro longer. Remember, keeping the routine consistent will help you adapt more easily. Following the same steps can help reinforce your sleep schedule.
Cultivating healthy daily habits
Daily routines can also determine the quantity and quality of sleep you get. Incorporating some routines during the day can help prevent sleep disruptions and support your circadian sleep. First, ensure you get enough daylight exposure as it is the main influencer of your circadian rhythms and can help encourage good sleep. Avoid caffeine, alcohol consumption, and smoke as they can make it harder for you to fall asleep when it is time for bed. Eating late can hinder digestion or cause digestion issues and make it harder for you to fall asleep at the right time.
Optimize your sleeping space
This calls for a clean, comfortable sleeping environment that promotes good quality and quantity of sleep. You can optimize your bedroom space by getting a mattress and pillow from Sleep Number for long lasting comfort at an affordable price. Don’t forget to set a cool, comfortable temperature, block out the light and drown out external noises to make the sleeping environment perfect for rest.
Forming good sleeping habits is detrimental to high-quality sleep. Sleep hygiene is consistent with both environmental factors and your actions. Follow the tips above to apply good sleep hygiene habits and improve your quality of sleep in the long run.