Sleep is a crucial component of good health. It’s also one of the most underrated areas of our lives, and yet so many of us don’t get enough sleep or understand what it actually does for us.
When we talk about sleep hygiene, that’s just another way to say “your daily habits.” If it sounds boring and unsexy compared to other aspects of wellness like diet or exercise, that doesn’t mean it isn’t important! It turns out that if you want to live a healthy life, then learning about how your body functions in terms of sleep might be one of the best ways to do that. Sleep hygiene for teens, kids and as well as for elder persons a must have routine for healthy life.
What is sleep hygiene
It is a set of habits that can help you get a good night’s sleep. It includes practices you can do before bed, such as avoiding stimulants and checking your bedroom for possible disruptions to your slumber. But it also involves what happens in the morning, including setting an alarm clock, eating breakfast close to waking up, and exercising regularly. These practices are important because they help you fall asleep and stay asleep all night long—which in turn helps you wake up refreshed and feeling better overall. Thus, sleep hygiene benefits are to keep to fit and healthy.
Set Your Sleep Schedule
To make sure you’re getting enough sleep, you need to set a regular schedule.
If you have trouble sticking to the same bedtime and wake-up time every day, try using an alarm clock or setting an alarm in your phone. You can also use a white noise machine or other noisemaker that helps you fall asleep by drowning out other noises.
Setting a sleep hygiene bedtime routine will help your body know when it’s time for sleep, which makes it easier for you to fall asleep when it’s dark outside and harder for people who are trying to stay up late into the night. Proper sleep hygiene for insomnia are much advisable.
Eat healthy diet
The next step in improving your sleep hygiene is eating a healthy diet that’s balanced and won’t affect your sleep. It’s important to avoid refined sugar, alcohol, caffeine, spicy foods, and large or heavy meals before bed. Furthermore, try to avoid foods high in fat before going to sleep—when you’re digesting food at night it can disturb your body’s natural circadian rhythm (the 24-hour cycle of hormones and physical processes that keep us healthy).
Exercise is one of the most effective ways to improve your sleep. It helps you sleep better at night, during the day, and in general.
Exercise can improve your sleep quality and quantity by reducing stress hormones like adrenaline and cortisol. This means that once you get into bed for a good night’s rest, there will be less tension keeping you awake—and less chance of waking up throughout the night because of an overactive mind. In fact, research shows that exercise improves all four stages of sleep: deep (which promotes memory), REM (which supports memory formation), slow wave (which restores energy) and light (which refreshes your body).
Optimize Your Bedroom
- Make your bedroom as dark as possible. Shut the blinds, turn off all lights, and cover any windows with thick curtains or heavy fabric. If you live in a city and can’t get away from streetlights and other sources of light pollution, consider using blackout curtains or an eye mask to block out the glow.
- Use a white noise machine if you’re easily distracted by noises from outside your home, like sirens or construction equipment nearby.
- Consider using a fan or air purifier to decrease the humidity in your room; humidity encourages mold growth and dust mites that cause allergies and asthma symptoms (and not just during allergy season).
- If you have trouble sleeping with pressure on parts of your body—such as when sleeping on one side causes numbness in arms/wrists—consider purchasing a weighted blanket that provides gentle pressure under which to rest comfortably at night.
Avoid Mid-Day Naps
- Naps can be a good tool for helping you get through long afternoons, but only if you use them correctly.
- Avoid sleeping in the middle of the day. Napping too close to bedtime can make it more difficult to fall asleep at night, because you’re likely to consume more caffeine and try harder than usual to stay awake during the day.
- Give yourself at least two hours between sleep sessions—that way, your body won’t confuse the difference between being awake and being asleep.
Avoid Screen Time Before Bed
The use of electronic devices, especially right before bed, can delay sleep onset and reduce sleep quality. This is true for both adults and children. For example, the blue light emitted by electronic screens has been shown to affect melatonin production in the brain, which plays a critical role in regulating your body’s internal clock and may cause poor sleep quality.
Avoiding screen time before bed increases the likelihood that you will fall asleep more quickly when it’s time for bed. Additionally, having less exposure to bright light during the evening hours will help facilitate your circadian rhythm—and this can make it easier for you to fall asleep at night.
Reduce Caffeine Intake
The first step in taking control of your sleep hygiene is to reduce or eliminate caffeine consumption. The reason for this is simple: caffeine consumption can disrupt your circadian rhythm, which is the body’s internal clock that regulates when you feel tired and when you feel awake.
Caffeine can be found in coffee, tea (including green tea), chocolate and energy drinks. It’s also commonly used as an ingredient in prescription medications and dietary supplements such as cold remedies and weight loss pills.
Caffeine affects everyone differently—some people are more sensitive to its effects than others—so it’s important that if you start reducing or eliminating your intake of caffeinated products, do so gradually so as not to experience withdrawal symptoms like headaches or fatigue that could make it difficult for you to fall asleep at night if they hit too hard at once.
Sleep Hygiene is important
Improve Sleep hygiene means to describe the habits and behaviors that can improve sleep. It’s important to note that there is no single correct way of sleeping, but there are many things you can do to make it easier for yourself. Sleep hygiene encompasses everything from how much time we spend in bed at night to what we eat before bedtime—even our thoughts about sleep itself can affect how well rested we feel during the day.