Do you often struggle to maintain a healthy sleeping schedule? It’s time to review and revamp your daily habits for better sleep hygiene. Good Sleep is as essential as food for your overall wellness. Inculcating a sound sleep schedule can do wonders for health, complementing some physical workouts!
Have you ever wondered why you toss and turn every night despite being tired? Considering a few factors that disrupt your sleeping schedule is of utmost importance. Our subconscious mind conquers most of our active brain even while we are trying to sleep.
The chaos at work, personal issues, or family responsibilities constantly take a toll on the mind while you try to relax. It adversely impacts the quality of Sleep and leaves you wondering why you aren’t able to feel fresh despite being in bed for 7-8 hours at night!
Waking up at absurd times, midnight, or trying hard to fall asleep are a few alarming symptoms to notice. Improvising your quality of Sleep by de-cluttering the distractions around you refers to sleep hygiene. It means you need to follow a stringent schedule for managing your bedtime and daytime sleep habits.
Good night hygiene is important for balancing mental and physical health. It also affects behavioral patterns and lifestyle choices. You need to enhance sleep quality in many areas, such as evening routine, food choices, and morning routine.
Let’s take a closer glimpse at ways to restore sleep hygiene and embrace yourself.
Adopting these tips into your daily regime might prove helpful in enhancing sleep hygiene and overall life.
Practicing going to bed and waking up at the same time every day. Try to follow the ritual even on weekends. It reinforces your body’s internal sleep cycle and aids in enabling you to wake and sleep regularly each day. People who get sound and consistent Sleep also face lesser daytime sleepiness. Try to set your internal clock so that you get 7-8 hours of sound sleep every night.
It is imperative to ensure that you have a relaxed bedtime routine as it supports better sleep quality. Unwind yourself from the daily chores and walk into your bedroom while keeping all worries aside. It is the best way to fall asleep faster with a peaceful mind. Begin your bedtime routine at least 6o minutes before going to bed, starting with:
Either turn off your TVs and mobile phones before bedtime, or don’t keep them in your sleeping spaces at all. Nighttime exposure to any sort of electronic device emits blue light, which cuts down the melatonin level of your body. It forces you to stay awake and creates a stressful environment.
Melatonin is a natural hormone released in your body to manage sleep/wake cycles, and electronic devices alert the brain, which hinders sleep patterns. Any buzzing sounds or notifications during sleep hours can be an unwanted interruption.
A daily 30-minute workout is a boon to your health and wellness. It can improve your sleep quality and help maintain your body parameters. Regular exercise in morning sunlight is healthier as it aids in regulating sleep cycles. Suppose mornings are rush hours for you, but you have spare time in the evening to hit the gym or do yoga at home. Do not attempt any exercises before bedtime, as they elevate your energy levels and disrupt your sleep cycle.
Studies suggest that the effects of caffeine usually last for 3-7 hours, even after consumption. If you are sipping your favorite coffee during the afternoon, it’s sufficient to keep you awake until night. It is advisable to constrain caffeine intake after lunch hours as individuals have a tolerance to it. If you are an avid coffee lover, try to limit your consumption to manage its effects.
Every individual can get sound sleep under certain environmental conditions. This helps them sleep easily and also supports sleep hygiene. The optimal bedroom temperature considered suitable for sound Sleep is between 60 and 67°F.
Apart from room temperature, be sure of the type of bed linens, mattresses, and pillows you choose. They play a crucial role in enabling you to fall asleep. Search for expert-recommended mattresses and pillows to keep your health in sound condition and avoid sleep disruption. If dark rooms make you feel comfy, opt for an eye mask or black curtains to get a suitable sleeping environment.
Many people prefer relaxing in their beds after dinner time to engage in activities like reading books, talking on mobiles, watching OTT, or even working. This disrupts the brain neurons that are working to make you fall asleep while you are in bed. Do not try to alert your brain by any means before going to bed. Using your couch in the living room for reading or watching TV is a better pick!
If you find it refreshing to take an afternoon nap, you might be more prone to nighttime sleeping disorders. Waking up at night is common when you have had a sound afternoon sleep of more than half an hour. Experts usually suggest 20 minutes for a perfect napping pattern for adults. This is not applicable to small children or infants, as they need more sleep than adults.
If you’re on an emotional roller coaster after closing your eyes and lying on your bed, it’s not going to help you at all. Sleep hygiene is all about sleeping with a clear mind to keep away all negative thoughts or worries.
It’s better to keep a personal diary where you jot down all the ups and downs throughout the day before going to bed. This will keep you stress-free and avoid issues like insomnia or anxiety.
Sleep hygiene strictly prohibits large meal intake before going to bed. It hampers your sleep quality and also elevates the symptoms related to acid refluxes. This disrupts the sound sleep cycle. No junk food, chocolates, nicotine, or alcohol in any form before going to bed. All of these are artificial soothers that hamper the sleep quality.
Hopefully, the above healthy sleep habits might help you maintain good sleep hygiene and adopt a healthy routine. Sleeping well favors a happy and positive mindset and fosters clarity of thought. People who sleep well at night have better processing capabilities compared to those who have poor night sleep.
Sleeping and waking early is possible with the bedtime routine we’ve extracted above. Follow these tips for a month, and if you still have irregular sleep patterns, anxiety, or insomnia, professional advice is suggestive. They can identify any underlying condition and provide the necessary treatment.
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Stay Healthy, Stay Happy!
