As much as we’d like to sleep our days away- far from the ruckus of everyday life, sometimes it’s easier said than done. Good sleep hygiene means the cultivation of habits that encourage consistent, quality sleep every night.
If you’re having trouble falling asleep, it might be much more than just bad bedtime habits. You might need some help, and some major medical insurance packages might cover insomnia and sleep medications if you need them, depending on the plan’s details.
Whatever the reason for your sleeplessness, we recommend trying out these proven methods to improve your sleep hygiene.
Prioritize Comfort
People like to boast about how they’re able to fall asleep anywhere, any time. But don’t let that stop you from getting the comfiest bedding and the fluffiest pillows- shift around in bed until you find a comfortable sleeping position, see what makes you feel best.
According to Real Simple, most people like sleeping on their side, and it does come with countless health benefits. Maybe sleeping on your back is more your style? Get more than one pillow, hug your favorite plushie or get silk pajamas.
Remember- your bedroom is the space where you relax, unwind and recharge. Make sure that it feels like it, too.
Unplug Your Life
Your phone is your number one distraction throughout the day, right? It keeps blinking and dinging when you’re working or studying. But it’s no different even when you get ready for bed.
This is why experts recommend turning your phone off or simply putting it to the side when it’s bedtime. You’re trying to sleep here, and distractions are unwelcome no matter how interesting those youtube videos are!
Get Plenty of Sunlight
Get a little sciencey here and remember that our exposure to sunlight is what drives out circadian rhythms- those cycles that control when we feel sleepy.
Being active during the day serves two purposes. First, it helps you soak in that sun so your body knows that it’s time to sleep when it sets. Second, when you spend all day out of bed and hard at work, you’ll be tired and ready for bed when night comes.
Prioritize Sleep
We know how important that college essay is, we know that you need to outperform at work. But in a society that places too much value on our productiveness, we tend to forget that it shouldn’t have to be at the cost of our wellbeing.
No matter how tempting it is, you need to put your work down and pause your life till the next day so you get the good night’s sleep you so badly deserve- and need!
Don’t Nap Too Much
When you’re not getting enough sleep at night your body automatically pushes you to catch up on it during the day. It’s a trap, don’t fall for it. Once you nap during the day you’ll be staying wide awake all night. Again. Then it’s just a cycle that keeps repeating itself.
Sure, naps during the day are good to recharge in the middle of a hectic schedule, but don’t overdo them, and you’ll be fine. Just keep in mind that this is not bedtime, and you shouldn’t be taking naps that are four to five hours long.
Consistency is Key
We mentioned our body’s natural rhythms before, and we will again. Your body has an internal clock, and it’s not exactly great for your sleep Hygiene schedule for you to keep it scrambling to keep up with you.
If you’re going to sleep at 9 pm one day and then stay up till 3 am the next, that’s just going to throw your body out of rhythm and make it incredibly hard for you to get any sleep at all.
No Large Meals, Caffeine, or Alcohol
If you eat before bed, your body will be working hard to digest it long after your bedtime. It simply wouldn’t be able to relax enough to sleep. Not to mention sleeping right after a hearty meal spells disasters for your stomach, causing problems like gas and acidity for some.
And well, Caffeine is famous for keeping you awake when you most need it. Drinking any caffeinated beverages or soda before bedtime is just a regular precaution that you should be taking. It’s also not a good idea to drink alcohol a few hours before it’s time to hit the hay.
Don’t Mix Work and Sleep
Everyone likes to stay in bed all day, but experts think it’s a bad idea. It helps your brain make a connection between your bed and your work, daily life, and other activities, which makes it harder for anyone to relax at the end of the day.
Try spending as much time as you can outside it during the day, and only use your bed for sleeping.
Conclusion
Developing healthy sleep habits and practicing good sleep hygiene is crucial for overall well-being and optimal functioning. Quality sleep plays a vital role in physical and mental health, affecting factors like mood, cognitive function, immune system function, and overall productivity. By incorporating healthy sleep practices into your daily routine and creating a sleep-friendly environment, you can improve the quantity and quality of your sleep, leading to better overall health and well-being.
FAQs on Healthy Sleep Habits and Good Sleep Hygiene:
What are healthy sleep habits?
Healthy sleep habits include establishing a consistent sleep schedule, aiming for a sufficient amount of sleep each night (typically 7-9 hours for adults), creating a relaxing bedtime routine, and ensuring a comfortable sleep environment. It also involves limiting exposure to electronic devices, caffeine, and stimulating activities close to bedtime.
How can I improve my sleep quality?
To improve sleep quality, it’s important to create a sleep-friendly environment by keeping the bedroom cool, dark, and quiet. Avoid stimulating activities, such as using electronic devices or watching TV, before bed. Additionally, practicing relaxation techniques, such as deep breathing or meditation, can help promote better sleep.
What is the recommended sleep schedule for shift workers?
Shift workers often face challenges in maintaining a regular sleep schedule due to changing work shifts. It’s important for shift workers to establish a consistent sleep routine by maintaining the same sleep and wake times, even on days off. Utilizing blackout curtains, earplugs, or white noise machines can help create a conducive sleep environment during the day.
Can exercise improve sleep quality?
Yes, regular exercise can improve sleep quality. Engaging in physical activity during the day can promote better sleep by reducing stress levels, increasing the time spent in deep sleep, and regulating the body’s internal clock. However, it’s important to avoid exercising close to bedtime, as it can be stimulating and make it harder to fall asleep.
What should I do if I consistently have trouble sleeping?
If you consistently have trouble sleeping, it’s advisable to consult with a healthcare professional or sleep specialist. They can help identify underlying causes of your sleep difficulties, such as sleep disorders or medical conditions, and provide appropriate guidance and treatment options tailored to your specific needs.