Nowadays, with most being concerned about health and fitness, we talk so much about proper diet and exercise, but we forget an important part of the conversation, sleep. Sleep is a fundamental part of our physical and mental health, which most of us don’t even realize.
When was the last time you got 8 hours of good sleep at night? Or when were you able to sleep without staring at your ceiling for hours? Sleep deprivation is more serious than just those with morning drowsiness. Not getting enough sleep can cause damage to your mind and body.
So, if you are having difficulty getting proper sleep, it is time for you to consider ways to improve your sleep hygiene. Sleep hygiene refers to healthy habits which can help you improve your sleep quality, such as behaviors to environmental factors that you can take charge of. Sleep hygiene is the prep work that you can do to protect your sleep.
Here are some simple yet effective ways that may improve your sleep hygiene:
1. Sleep Schedule
Working late every other night and thinking you can make up for that sleep on weekends may sound like a good idea but is not. Even if you sleep all day and night on the weekend, you cannot make up for the sleep deprivation your body has gone through the whole week. Your body needs consistency. So, try to sleep and wake up at the same time every day, even on the weekends. This will help your body start a proper sleep cycle of falling asleep and waking up at a consistent time.
2. Wind Up Things An Hour Before Bedtime
Good sleep hygiene starts before bedtime, so take at least an hour before your sleep time for your nightly routine to allow your body and mind to wind down and prepare your body for rest.
3. Create a Relaxing Sleep Environment
Your environment is another important component of sleep hygiene. To make your sleep better, make your bedroom calm and free of distractions. There are many things you can do to make your bedroom relaxing such as: set a preferred room temperature, wear a sleep mask, and use comfortable bedding. The more comfortable and relaxing you feel, the easier you will be able to fall asleep.
4. No Electronic Devices in Bed
In terms of sleep hygiene, your bed should be for sleep. It is not the place for you to use your devices. These electronic devices will only promote negative sleep practices, which in turn will reduce your sleep quality. So, try to switch off or put your phone aside before going to bed.
5. Try Healthy Daily Habits:
Sleep hygiene and improving sleep quality are not just about certain bedtime habits; what you do throughout the day also influences how you sleep at night. So, incorporating a positive routine during the day is also important to support sleep hygiene.
Getting proper sunlight during the day, regular physical activity, eating healthy, reducing alcohol consumption, and avoiding late night snacking are all healthy lifestyle changes which can lead you toward better sleep hygiene.
But if the sleep issue continues then don't hesitate to consult your healthcare provider. Sleep well.