Getting good sleep is important in maintaining health. There are several things that you can do to promote good sleep and sleep hygiene, and ultimately get better sleep.
๐ช๐ต๐ฎ๐ ๐ถ๐ ๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐๐๐ด๐ถ๐ฒ๐ป๐ฒ?
Sleep hygiene is defined as behaviors that one can do to help promote good sleep using behavioral interventions. Sleep hygiene encompasses applying certain behavior and practices for a good nightโs sleep. Sustaining good sleep hygiene helps you fall asleep faster and stay asleep until you complete the required sleep cycles. After all, having 7 to 8 hours of sleep makes our bodywork overall cognition, reasoning, and verbal abilities activities better the next day. To secure the maximum benefits of sleep, you need to consistently practice good sleep hygiene.
๐ช๐ต๐ฎ๐ ๐ถ๐ ๐๐ผ๐ผ๐ฑ ๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐๐๐ด๐ถ๐ฒ๐ป๐ฒ?
Understanding sleep hygiene and getting a good routine set up for yourself will help you getter better and more refreshing sleep.
๐ฝ๐ ๐พ๐ค๐ฃ๐จ๐๐จ๐ฉ๐๐ฃ๐ฉ
Go to bed and wake up at the same time every day, even on weekends, and make sure you are getting seven to nine hours of sleep each night. Inconsistent sleep schedules or poor sleep can lead to:
- Cardiovascular disease
- Diabetes
- Obesity
- Unnecessary stress levels
- Depression
- Addiction
- Anxiety
๐๐ข๐ช ๐ง๐ข ๐๐ ๐ฃ๐ฅ๐ข๐ฉ๐ ๐ฆ๐๐๐๐ฃ ๐๐ฌ๐๐๐๐ก๐
๐๐๐ผ๐ถ๐ฑ ๐ฏ๐น๐๐ฒ ๐น๐ถ๐ด๐ต๐๐ ๐ฏ๐ฒ๐ณ๐ผ๐ฟ๐ฒ ๐ฏ๐ฒ๐ฑ.
The use of artificial lighting and electronics at night may contribute to sleep problems. Electronic devices such as computers, smartphones, tablets, and televisions emit light of a blue wavelength, which may trick your brain into thinking it is daytime. This, in turn, can disrupt your circadian rhythm.ย
Avoid all electronics for 30 minutes to one hour before bed.
๐๐ฒ๐ ๐จ๐ฝ ๐ช๐ต๐ฒ๐ป ๐ฌ๐ผ๐ ๐๐ฎ๐ป’๐ ๐ฆ๐น๐ฒ๐ฒ๐ฝ.
On some nights, it can de difficult to fall asleep or stay asleep. You may toss and turn, stare at the clock, count sheep, and become frustrated. If you try falling asleep but find yourself tossing and turning for 20 minutes or more, get out of bed and do something relaxing such as reading a book, journaling, listening to music, or meditating. Then return to bed and try again.ย
๐๐๐๐ฎ๐ฏ๐น๐ถ๐๐ต ๐ฎ ๐๐ฎ๐น๐บ๐ถ๐ป๐ด ๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐ฅ๐ผ๐๐๐ถ๐ป๐ฒ.
Whether this is taking a warm bath before bed, meditating, or reading, create a wind-down routine that relaxes your body and mind before you get into bed. The goal is to crawl into bed when you are relaxed and tired, not stressed out and wide awake.ย
๐๐ผ๐ ๐๐ฎ๐ถ๐น๐ ๐๐ถ๐ณ๐ฒ ๐๐ณ๐ณ๐ฒ๐ฐ๐๐ ๐ฆ๐น๐ฒ๐ฒ๐ฝ.
Our daytime routine is just as important as our pre-bed nighttime routine. We must take care of our mental and physical health during the day so we can obtain a solid nightโs sleep. During the day, it’s important to:
- Get outside
- Be physically active
- Avoid nicotine
- Reduce alcohol and caffeine consumption in the evening
- Avoid late-night eating
The basic concept of sleep hygiene, that your environment and sleep habits can be optimized for better sleep, applies to just about everyone. But what ideal sleep hygiene looks like can vary among each individual.
Depression, insomnia, anxiety, and obstructive sleep apnea may require professional treatment. So if you feel like you have exhausted all of your sleep routine methods, it may be time to talk to a therapist or doctor. You deserve the best sleep possible.
SLEEP HYGIENE 