5 Sleep Hygiene Tips For Better Sleep

What is sleep hygiene? Sleep hygiene encompasses the practices, habits, and environmental factors so important for healthy sleeping. The purpose of sleep hygiene practices is to establish routine practices which help you to sleep better, with improved energy and concentration during the day.

In order to foster good sleep hygiene, there are several core practices to follow. First, limit caffeine to earlier hours. It is key to avoid caffeine, which can interfere with achieving peaceful slumber, in the later evening. Second, limit alcohol. Drinking alcohol may cause you to fall asleep more quickly, but the quality of sleep you will obtain will be suboptimal. Moreover, alcohol can interfere with deep sleep and increase the chances of experiencing night sweats or nightmares.

Third, eliminate any sources of bright light. As your body prepares for sleep, it increases the production of melatonin. Bright lights can interfere with melatonin production, and should be avoided, especially within two hours of bedtime. If that isn’t possible, consider wearing sunglasses to block the light, or using a sleep mask that blocks out most, if not all, of the light.

Fourth, exercise regularly. Developing and practicing a healthy exercise routine can help you to sleep better, both in terms of the depth and duration of your sleep. However, it is important to note that exercising close to bedtime can actually be detrimental, as physical exertion can cause an increase in your body temperature. Thus, it is best to exercise before evening or at least four hours before your desired bedtime.

Finally, consider comfortable sleep conditions, such as temperature and mattress quality. Keeping your bedroom cool, dark and quiet is of primary importance when it comes to promoting comfortable sleep and for allowing for your body’s natural cooling process to occur. Furthermore, having a comfortable mattress is key as sleeping on a too-firm, too-soft, or old and overused mattress will not provide comfortable and restful sleep.

In conclusion, sleep hygiene consists of the practices, habits, and environmental factors one should consider in order to have good quality sleep. To ensure healthy sleeping, it is essential to limit caffeine before bedtime, and wait four hours after exercising or strenuous activity. Furthermore, eliminate any sources of light and invest in a comfortable mattress so you are receiving the best sleep possible. Following these steps will help to ensure a restful and productive night of sleep.


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