Getting a Good Night’s Sleep: What is Sleep Hygiene and How Can You Improve Your Habits?

If you struggle to get enough sleep at night or wake up feeling tired and groggy the next day, it’s time to evaluate your sleep hygiene habits. Sleep hygiene refers to the activities you do before bed that influence the quality of your sleep, from how much sleep you get in total to how deep your sleep cycles are throughout the night. If you want to wake up feeling refreshed and energized every morning instead of tired, we can help! Read on to learn more about what sleep hygiene is and how you can improve it today.

What is sleep hygiene?

You Need Cool Temperatures to Get Better Zzz's:

A cool, dark, quiet room may help you fall asleep and stay asleep more easily.

A bedroom temperature between 15.6°C and 19.4°C is the temperature for sleeping. This is cool and comfortable but not cold, which can help you get better zzz's.

 A bedroom that's either too hot or too cold can keep you up. If it's too hot, your body will try to regulate its temperature by sweating, which creates dampness. This dampness can make you uncomfortable and distract you from sleep.

 It's also possible that your air conditioner or heater will make noise. The best way to avoid both of these issues is to make sure that your bedroom temperature is comfortable for you, especially since ideal bedroom temperature may vary from person to person.

Turn Off Electronics:

One of the best ways to help you sleep better is to turn off electronics before bed. This includes TVs, laptops, tablets, phones, video games, etc. We all know that electronic screens emit light in the blue spectrum which can disrupt our circadian rhythm and make it harder to fall asleep.

Knowing when we’re feeling tired also helps us stay on track with good sleep hygiene. If you are having trouble falling or staying asleep at night it might be helpful to use an app like Sleep Cycle or My Nap Time that will wake you up when your body tells you that it needs rest.

Don't Eat Before Bed:

In order to avoid uncomfortable feelings of hunger when trying to fall asleep, it's best not to eat anything after dinner. The longer it takes for your food to digest, the more likely you'll have trouble sleeping soundly. 

 Don't Drink Before Bed: Alcohol can help you fall asleep initially, but it interrupts REM sleep, which reduces your total nightly rest. If you're going to have a drink or two in moderation, do so at least 2 hours before bedtime. 

Create a Schedule:

To start, try to set a time when you will go to bed each night. This should be no later than nine o'clock if you want to get eight hours of sleep. 

Set your alarm for the same time every day so that it becomes part of your routine. Then establish a bedtime routine, which can include reading or listening to music, taking some deep breaths or stretching, and writing in your journal before going to bed.

 Having trouble falling asleep at night? The key to getting better sleep is to keep your body on a schedule. Ideally, you'll go to bed and wake up around the same time every day, even on weekends. It may be challenging at first, but it's important that you try. That will help your body develop regular sleeping habits.

Relaxation Techniques for Better Sleep:

As you start to wind down for the evening, try one or more of these calming activities. 

• Take a warm bath before bed. -Read a book. -Listen to relaxing music. -Meditate or pray.
• Take up yoga. -Exercise. -Engage in deep breathing exercises or other stress-reduction techniques.
• Falling asleep in less than 20 minutes: If you’re having trouble falling asleep, try these suggestions. 
• Falling asleep in less than 20 minutes - Second Paragraph: -Try to go to bed at roughly the same time each night and wake up at roughly the same time each morning.

Limit your caffeine intake:

Before bedtime, limit your caffeine intake to avoid increased heart rate, headaches, tremors and difficulty concentrating. Keep your caffeine to the morning hours only so that you can sleep better at night.

 If you do consume caffeine, keep in mind that caffeine can cause insomnia, especially if consumed within 4 hours of bedtime. Keep in mind that it may take up to 12 hours for caffeine to leave your system, so if you have trouble sleeping even after cutting out afternoon and evening caffeine consumption, try going without it for at least 2-3 days. Once you've gone without, see if your sleep improves.

Know When It Is Time to See a Doctor:

If you have been struggling to sleep or waking up in the middle of the night for more than two weeks, it may be time to talk to your doctor. There are many reasons why people experience insomnia, but there are also many solutions. A doctor can recommend a treatment plan that best suits your needs. They can also offer advice on how to reduce stress levels before bedtime.

 After two weeks of poor sleep, it may be time to schedule an appointment with your doctor. Insomnia can be caused by many factors, including stress, depression, pain or another serious condition. If left untreated, insomnia can have lasting effects on both your mental health and physical health.

Conclusion

To sum things up, sleep hygiene is the set of habits you should have during the day and before bed in order to improve your sleep quality. This includes making sure that you don't drink too much caffeine or alcohol, getting enough exercise, creating an inviting sleep environment, going to bed at the same time every night, practicing good sleeping habits such as avoiding daytime naps, setting aside time for relaxation before bedtime and keeping electronics out of the bedroom.