One of the most straightforward ways to set yourself up for better sleep is to pay attention to sleep hygiene. Strong sleep hygiene entails a sleeping atmosphere as well as daily activities that facilitate regular, uninterrupted sleep. Having a consistent sleep schedule, a cozy and distraction-free bedroom, a calming pre-bed routine, and developing healthy behaviors during the day will all help you achieve optimal sleep hygiene.
Your actions throughout the day, not just before bedtime, can have an impact on how well you sleep. Your food and drink preferences, schedule, evening routine, and a variety of other factors all influence your ability to sleep. If you have trouble sleeping, there are several things you can do during the day and before bed to help you sleep better. That is what sleep hygiene is all about: developing a variety of healthy habits that will assist you in getting a good night’s sleep. Let’s look at some ways to improve your sleep hygiene for a better night’s sleep.
Make a Sleep Schedule
Sleep becomes a normal part of your day when you have a set schedule, and your brain and body become accustomed to getting the full amount of sleep that you require.
Exercise on a regular basis
Even 30 minutes of aerobic exercise per day can help you sleep better and boost metabolism. If you can exercise outside, the benefits may be amplified even further, as natural light aids in the regulation of your sleep cycle.
Follow your body’s clock.
An internal ‘clock’ within the brain regulates the body’s alternating sleep-wake cycle. This 24-hour physiological clock synchronizes most bodily processes (such as temperature and mental states). Working with your body clock, rather than against it, is the key to getting a good night’s sleep.
Drugs should be avoided.
Some people take medications or “social drugs” in the mistaken belief that it will help them sleep better. The following are some common mistakes:
- Cigarettes – many smokers claim that smoking relaxes them, but nicotine is a stimulant. The side effects, such as a faster heart rate and higher blood pressure, are likely to keep you awake for a longer period of time.
- Alcohol- is a depressant drug, which means it slows down the nervous system’s functions. Drinking before bedtime may help you fall asleep faster, but because alcohol disrupts sleep patterns, you won’t feel refreshed in the morning. Other disadvantages include frequent waking to go to the bathroom and hangovers.
- Sleeping pills – limitations include daytime sleepiness, failure to address the causes of sleeping problems, and the ‘rebound’ effect, in which falling asleep without them becomes even more difficult after a period of use. These medications should only be used as a last resort and only after consulting with a doctor.
Relax your thoughts.
Worrying is a common cause of insomnia. If you are a persistent bedtime worrier, consider scheduling a half-hour of “worry time” just before bedtime. Remind yourself that you’ve finished your worrying for the day when you retire. Relaxation exercises are an excellent option. Starting with your toes and moving up to your scalp, you should actively relax every part of your body.
If you’re having trouble sleeping, think about your sleep hygiene and how your activities may be keeping you from getting the rest you need.