Sleep Hygiene – What Is This and What To Do?

What is sleep hygiene and how to have this?

To have a good night’s rest, you must have a good sleep hygiene and here are some tips on how to do this to have an uninterrupted sleep.

If you’ve been tossing around for hours in your bed and waking up again and again, this kind of disturbance must have something to do with your sleep hygiene.

What is sleep hygiene? This refers to the healthy sleep habits that you do that help you get an improved sleep. This is important because a good sleep is crucial for one’s physical and mental health. Sleep also impacts your overall quality of life.

The activities that you do during the day and before going to bed can make or break your sleep. This can include your food and drink choices, schedule, and evening routine.

A good sleep hygiene can bring some benefits such as:

  • being sick less often
  • helps maintain a healthy weight
  • decreases risk of diabetes and heart disease
  • happier and less stress
  • being able to think clearly during the day

What to do:

  1. Keep a quiet and dark bedroom.
  2. Make sure to have a clean and clutter-free bedroom.
  3. Avoid napping too much during the day. If you need a nap, make sure to keep it to 20 minutes or less.
  4. Try some relaxation techniques before bed like reading, yoga, and meditation.
  5. Disconnect from your gadgets to avoid temptations.
  6. Avoid large meals, caffeine, and alcohol before going to bed.
  7. Exercise during the day.
  8. Create a relaxing bedtime routine which should start 30 to 60 minutes before going to bed. This routine can include:
    • Taking a warm bath or shower.
    • Gentle stretches.
    • Meditating to calm the mind and the body.
    • Listening to soothing music.
    • Reading a book to calm the mind.
  9. Avoid stressful or emotional conversations.

What can you say about this? Let us know in the comments!

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