What is sleep hygiene and why is it important?

What is sleep hygiene and why is it important?

Do you ever find yourself staring at the ceiling, unsure if you’ll sleep or not? Perhaps you wake up thinking it’s time to get up, only to discover it’s 2 a.m. If you’re having trouble sleeping, think about your sleep hygiene and how your habits might be keeping you from getting the rest you need. Let’s look at sleep hygiene and how you might enhance your sleep by changing your daytime and bedtime habits.

 

What is sleep hygiene?

 

Healthy sleeping habits refer to sleep hygiene. Because obtaining enough sleep is vital for your mental and physical health and general quality of life, excellent sleep hygiene is essential.

The quality of your sleep is influenced by your behaviors throughout the day, not just before night. Your sleeping habits are influenced by your food and drink preferences, schedule, nighttime routine, and a variety of other things.

 

Tips to improve your sleep hygiene

Certain changes during the day and before bed will help you sleep better if you have trouble sleeping. After all, sleeping hygiene is all about developing healthy habits that will result in a decent night’s sleep.

Let’s look at some techniques to improve your sleep hygiene for a better night’s sleep.

 

  1. Keep a consistent sleep schedule:

Try to keep your sleep cycle consistent even on weekends; sleep and wake up at about the same time. Setting the consistency will make it easier for you to fall asleep and wake up early every day by reinforcing your body’s sleep cycle. Sticking to the schedule will help reduce daytime sleepiness. Allow yourself to get 7 to 8 hours of sleep each night.

 

  1. Create a relaxing bedtime routine:

When you start a relaxing bedtime routine, it will help you unwind, so; you are ready to sleep. Consistency is routine that will help your body adapt to its bedtime and help you fall asleep more quickly. Starting your routine about 30 to 60 minutes before going to bed is the best time to start. Do whatever makes you feel relaxed, and avoid using a device that emits blue light. Here are some ideas:

  • Drop in your body temperature as you cool down after taking a warm bath or shower will make you feel sleepy.
  • To release tension and relax your muscles, try some stretching.
  • Meditate to calm your body and mind.
  • Listening to soothing music while focusing on your breathing may also help.
  • Read a book and stay away from electronic devices.

Emotional conversations and working may be exhausting, so avoid anything stressful like that.

 

  1. Turn off the electronic devices before you go to sleep:

Your mobile phones emit blue light, which reduces melatonin levels in the body. Melatonin is the body that controls the sleep/wake cycle. A dip in melatonin results in difficulty to fell asleep. Using mobile phones keeps your brain alert by distracting you, and it is harder to fall asleep. Not only using the mobile phone but keeping the mobile phone near your bed can disrupt your sleep. The notifications and the buzzing can wake you up momentarily, leading to interrupted sleep.

 

  1. Exercise regularly:

Aerobics for 30 minutes per day can improve your sleep quality and overall health. Exercising outside increases the benefits as natural light helps in regulating your sleep cycle. Exercising within an hour or two of your bedtime can make it harder for you to fall asleep as it increases your energy levels and body temperature. Try doing stretches or yoga later in the day.

 

  1. Limit your caffeine intake:

The caffeine you drink lasts for 3 to 7 hours. Keeping in mind that, everyone has a different tolerance to caffeine, it is usually best to limit your caffeine intake to the morning hours. You may be less sensitive to caffeine’s effects if you consume more caffeine.

 

  1. Make your sleep environment:

You will fall and stay asleep easily if you will have a cool, dark, quiet room. The optimal temperature for sleeping differs for different people. Having a comfortable mattress, pillows, and bed linens may also help. The comfort is directly proportional to the quality of sleep you get at night.

 

  1. Go to bed only when you are tired:

Don’t toss and turn while lying on the bed, instead try a relaxing activity until you feel tired, and then head to bed. Not falling asleep within 20 minutes of going to bed, you must get up. Doing something like reading on the couch until you are tired enough to go to bed will help.

 

  1. Limit napping:

It is harder to sleep later at night if you nap during the day. Napping for 30 minutes or less and avoiding it in the later afternoon can help you fall asleep at night.

 

The bottom line

Healthy sleeping habits are all that you need for sleep hygiene. Vasayo Sleep Micromyst is a carefully formulated blend that employs substances like melatonin and GABA to support normal sleep in healthy individuals by regulating sleep and waking cycles. Getting enough sleep, in addition to eating well and exercising regularly, is crucial for sleep hygiene. The good news is that Sleep contains a professionally prepared blend of substances to aid in the restoration of natural sleep cycles and the enjoyment of a healthy, refreshing night’s sleep.

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