​Sleep Hygiene: Things you should know

Collaborative Post | ​Do you ever look at the ceiling, wondering if you can fall asleep? Or maybe you wake up that it's time to get up, but it's still 2 am.
 
If you require better sleep, consider your sleep hygiene and how your habits may prevent you from getting the quality sleep you need. So let's get into sleep hygiene and the changes you may make to your daytime and bedtime habits to improve your sleep. Also, remember to visit medambien if you have insufficient sleep or other sleep issues.

Photo by Beazy on Unsplash

What is Sleep Hygiene?

​​Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is vital because of how crucial getting good sleep is for physical and mental health and quality of life. In addition, your behaviours during the day may affect how well you sleep. For example, the food and drink choices, schedule, evening routine, and many other activities all play a part in your ability to sleep.
 
Vital sleep hygiene is a bedroom environment and daily routines promoting consistent, uninterrupted sleep. Maintaining a stable sleep schedule, making your bedroom comfortable and free of disruptions, relaxing pre-bed practice, and building healthy daily habits all contribute to excellent sleep hygiene.

1. Set your sleep schedule - Having a set sleep schedule normalises it as an essential part of the day. It makes your brain and body accustomed to getting the sleep you need.  
2. Have a fixed wake-up time - Regardless of whether it's a weekday or weekend, wake up simultaneously. A fluctuating schedule keeps you from consistent sleep.
3. Prioritise sleep - It might be tempting to skip sleep to work, study, socialise, or exercise, but prioritising sleep is vital. Calculate a bedtime based on the fixed wake-up time and be ready for bed at that time each night.
4. Make gradual adjustments - If you want to change your sleep times, make minor, step-by-step adjustments of up to an hour or two so that you can get adjusted.
5. Don't overdo it with naps - Naps may be a handy way to regain energy during the day, but they may throw off sleep at night. Therefore, keep your naps relatively short and limited to the early afternoon.
6. Follow a night routine - How you prepare for bed also determines how easily you can fall asleep. A pre-sleep playbook may put you at ease.
7. Keep your routine consistent - Following the same steps each night, including putting on your pyjamas and brushing your teeth, can reinforce in your mind that it's bedtime.
8. Budget 30 minutes for winding down - Take advantage of whatever makes you calm, like light stretching, soft music, reading, and/or relaxation exercises.
9. Dim your lights - Avoid bright lights because they can hinder melatonin production, a hormone your body produces to induce sleep.
10. Unplug electronics - Build in a 30-60 minute pre-bed device-free time. Cell phones, laptops, and tablets cause mental stimulation that is difficult to shut off and generates blue light that may decrease melatonin production.
11. Test methods of relaxation - Instead of making falling asleep your goal, focusing on relaxation is often easier. Mindfulness, meditation, paced breathing, and other relaxation techniques may direct you in the mindset for bed.
12. Don't toss and turn - It helps to have a healthy connection between being in bed and actually being asleep. For example, if after 20 minutes you are unable to sleep, get up and read, stretch, or do something calming in dim light before falling asleep again.
13. Cultivate healthy daily habits - It's not just bedtime habits that are significant in getting good sleep. Incorporating positive daily routines can support your circadian rhythm and limit sleep disruptions.
14. Get daylight exposure - Light, especially sunlight, is one of the primary drivers of circadian rhythms that encourage quality sleep.
15. Be physically active - Regular exercise makes sleeping at night easier and delivers other health gains.
16. Don't smoke - Nicotine stimulates your body in ways that disrupt sleep, which explains why smoking is correlated with numerous sleeping problems.
17. Reduce alcohol consumption - Alcohol makes it easier to fall asleep, but the effect worsens if you sleep later. So, it's best to moderate your alcohol consumption and avoid it in the late evening.
18. Cut down on the caffeine - Caffeine is a stimulant; it may keep you wired even when you want to rest. So avoid it later in the day. Also, be aware if you're consuming lots of caffeine to compensate for lack of sleep.
19. Don't dine late - Eating dinner late, especially if it's a heavy, big, or spicy meal, means you're still digesting when it's time for bed. Therefore, any food or snacks before bed should be lighter.
20. Restrict in-bed activity - To build a connection in your mind between being in bed and sleeping, use your bed for sleep only, with sex being the one exception.
21. Optimise your bedroom - A significant component of sleep hygiene beyond just habits is your sleep environment. For example, to fall asleep more quickly, you want your bedroom to emanate tranquillity.
22. Have a comfortable mattress and pillow - Your sleeping surface must be comfortable and pain-free, so choose the best mattress and pillow for your needs wisely.
23. Use excellent bedding - The sheets and blankets are the first to touch when you get into bed, so ensuring they match your needs and preferences is beneficial.
24. Set a cool yet comfortable temperature - Tune the bedroom temperature to suit your preferences, but err on the cooler side (65 degrees Fahrenheit).
25. Block out light - Heavy curtains or eye masks are best to prevent light from interrupting sleep.
26. Drown out noise - Ear plugs may stop noise from keeping you awake. However, if you don't find them comfortable, try using a fan or a white noise machine to reduce annoying sounds.​
27. Try calming scents - Light smells, such as lavender, induce a calmer state of mind and cultivate a positive space for sleep.

 
Conclusion
The basic concept of sleep hygiene, that your environment and habits can be optimised for better sleep, applies to just about everyone. However, ideal sleep hygiene can vary based on the person.


Disclaimer: this is a collaborative post.