All about Sleep Hygiene
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November 09, 2021
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Sleep is a vital part of our lives. It is the time when we rest from the daily stressors and recharge our bodies to function at optimum levels. If you have been feeling tired, irritable or just not yourself lately, then it may be that you are not getting enough sleep. In this blog, we will go into what sleep hygiene is and why it is important for your health and happiness.
Our bodies have natural rhythms known as the circadian rhythm, that control the time we feel sleepy and when we feel alert. Adhering to a set of practices that help a person develop a regular schedule for going to sleep and waking up is essentially known as sleep hygiene. It is the practice of creating a healthy environment for sleep. Sleep hygiene can be practiced at any age, but it becomes increasingly important as we get older.
Research has found that not getting enough sleep can lead to weight gain, depression and anxiety, heart disease, high blood pressure and diabetes. When you do get enough sleep though it can improve brain function and maintain the overall health. It is also known to help prevent falls in older adults
There are several components of good sleep hygiene. Here are some tips about sleep hygiene.
1. Establish a routine
The first step towards creating a routine for healthy sleeping is to go to bed at the same time every night and wake up at the same time every morning. Getting up at a consistent time every morning will help to reduce stress and stay alert throughout the day.
2. Exercise
If you are physically active during the day, you will find it easier to fall asleep at night. Even 30 minutes of exercise per day can improve your sleep and overall health. Simply do not exercise within an hour or two of going to bed. This can boost your energy levels and raise your body temperature, making it difficult to fall asleep.
3. Sleep Environment
Make sure you have a comfortable sleeping environment. It's important to ensure that your bedroom is conducive to good quality, restful sleep. Complete darkness helps your body tell when it is day or night. It also regulates your circadian rhythm making it easier for you to fall asleep at the right time and maximize the quality of sleep you get. Also, reduce your exposure to light late at night.
4. Avoid Heavy and Late dinner
Eating dinner late, especially if it’s a big, heavy, or spicy meal, can mean you’re still digesting when it’s time for bed. This in turn makes it difficult for your body to digest while you sleep and have restless nights as a result. In general, any food or snacks before bed should be on the lighter side. Furthermore, as a general rule of thumb, nutritionists will tell you to wait about three hours between your last meal and bedtime to avoid restlessness and insomnia.
In this blog, we have learned that sleep hygiene is everything from the bedroom environment to the things you must follow. Hopefully these steps will help you fall asleep faster and stay asleep longer.
Stay Healthy, Stay happy