In this post, we will explain what this concept is about and how to put it into practice.
What is sleep hygiene?
In simple words, sleep hygiene is a collection of good habits and the importance of positive environmental conditions that will allow for better quality — and longer — sleep. After all, sleep is a human physiological process which aims to recover our body from the wear and tear related to daily activities.
Thus, implementing measures that help to achieve good rest can yield various advantages, including noticeable improvements in social interactions and better performance, for instance, at work.
The reality is that personal habits have a direct influence on the quality of sleep. However, there are some general trends, which are associated with behavioral changes, that explain why many people have been experiencing insomnia lately (which can even harm immunity ) , such as:
- anxiety;
- stress;
- constant access to smartphones, social networks, etc.;
- lack of a routine when going to bed.
How to create a routine to sleep better?
Along with regular exercise and a balanced, healthy diet , quality sleep is one of the most important factors for a better life. Therefore, as difficult as it may seem, adopting some simple habits can make all the difference in your daily life. Below, you can see the main ones.
Set a bedtime
When we sleep at odd times every day, our brain gets all meshed up, and our body fails to sense when it has to “turn off.” It is for the same reason that we often find ourselves lying down in bed, waiting for long hours for sleep to arrive, or even perhaps never to come.
The ideal is to maintain a routine so that your body understands when it is time to rest. So, set a bedtime and try to stick to it most days, keeping in mind that unforeseen events can happen.
Avoid stimulating drinks
Some people don’t know, but besides coffee, there are other highly stimulating drinks that can “steal” sleep. Black tea, soft drinks, chocolate and even mate tea can cause this effect and trigger insomnia.
Therefore, avoid eating them close to bedtime, as this is another factor that can disrupt your sleep.
Don’t sit in front of screens when you’re getting ready for bed
Blue light emitted by way of monitors of tablets, computers, and smartphones can disrupt the release of hormones that inspire sleep. Therefore, it’s miles crucial to region these devices at least an hour before bedtime.
That in fact, you should silence and keep it very far from the place where you sleep if it has the bad habit of producing a notification you check every now and then.
In this case, it’s even worth using an alarm clock, if that will help you “resist” the urge to check social media.
Prepare the environment for sleep
Nowadays, as mentioned, we live super fast-paced and rushed routines , juggling several obligations, receiving a large amount of information and stimuli from all sides, dodging chaotic traffic on every trip and spending a lot of time in front of screens, whether to work or to distract ourselves. Because of this, it can be quite challenging to really slow down and truly relax when lying down in bed.
For this very reason, it’s important to create some kind of ritual so your body realizes that it’s already time to rest . In this sense, a good practice is to dim the lights in the rooms approximately two hours before going to bed. After all, melatonin, the main sleep hormone, is only produced in low light.
Another good thing is to lower the volume of any device surrounding you, like your television, and have a warm bath, soft music, or even meditation. Indeed, at this time, anything that brings relaxation to the body and the mind is good enough. What’s needed here is a habit that would communicate to the body that it needs to slow down.
Have you noticed how practicing sleep hygiene is extremely useful for anyone? Encompassing mainly the habits that precede bedtime, this “ritual” is even more recommended for those who have trouble sleeping. And the best part is that you can try different techniques and see what really works for you.