Sleep Hygiene – What Is Its Importance and How to Create Good Sleep Habits

Sleep is one of the most important things you can do for your health. It is essential for your body to get the sleep it needs so that you can function at your best throughout the day. Many people do not get enough sleep every night because they have busy schedules or a hectic lifestyle.

We each have a unique body clock that controls our biological rhythms, including our sleep patterns. These cycles change over your lifetime. As you age, you may find that you need less sleep to feel rested in the morning. On the other hand, if you are under a lot of stress, you may find it difficult to get a good night’s rest.

Importance of sleep

Getting the proper amount of sleep is important to your health for a number of reasons. It is important for your overall health; it helps you get through the day without feeling tired or cranky and it can help you maintain a healthy weight. Lack of sleep can also have a negative impact on your mental health. People who get less sleep often have more stress and mood disorders, such as depression and anxiety. It can even make it harder for you to focus and concentrate throughout the day.

What is sleep hygiene?

Good sleep hygiene is the practice of creating a bedtime routine to help make sure that you get the right amount of sleep each night. It includes creating an environment conducive to good sleep as well as preparing the body for sleep in a healthy way. Good routines should include activities such as meditation, a warm bath or shower, reading a book or taking a relaxing walk.

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If you feel that you are getting less than seven hours of sleep a night, it may be time to make some changes to get the rest you need. Getting a sound night’s sleep is important for your overall health. There are several things we can carry out on daily basis that will increase the possibility of a good night’s sleep. Here are some examples.

1. Stick to a schedule


Try to keep the same schedule every night to help your body get into a routine of going to bed at a certain time and getting up at the same time very morning. A regular routine is the best way of getting a good night’s rest.

2. Reduce light in the bedroom

Make sure that you keep your bedroom as dark as possible when you go to bed. Limit the amount of light that comes into your bedroom. Install blackout curtains to block out as much light as possible. Keeping your bedroom dark and quiet will help prevent you from waking up during the night and feeling drowsy in the morning. It will also make it easier to fall asleep and stay asleep throughout the night.

3. Turn off electronic devices


You should also turn off any electronic devices such as mobile phones or tablets you have in your room at night. Blue light from electronic devices stimulates the brain and makes falling asleep more difficult. Avoiding electronic devices before bedtime will help you relax and put your mind at ease before going to bed.

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4. Get plenty of exercise

Exercising during the day so that your body will be ready for bed at night is vital. Exercising regularly will help you feel more energized and alert during the day and it will help clear your mind so that you can fall asleep more easily at night.

5. Avoid eating a large meal before bedtime


It is better to eat a light meal a few hours before bed rather than a full meal. Eating a large meal too close to bedtime means that the digestive system will still be working as you lie down for the night. This can lead to indigestion and make you uncomfortable while you sleep.

6. Limit your caffeine intake later in the day

Drinking too much caffeine can make you more alert and give you trouble falling asleep at night. Caffeine can also cause dehydration, so make sure that you drink plenty of water throughout the day to prevent dehydration and reduce your risk of health problems related to dehydration. If you enjoy a warm drink as a way to relax and unwind in the evening try camomile tea as an alternative.

7. Consider your sleeping environment


Keep your bedroom clean and organized. Keeping your bedroom neat and clean will help make your room feel relaxing and peaceful, which will help make it easier for you to fall asleep and get a good night’s rest.

Use essential oils, like those you can find on in the bedroom. can help create a feeling of calm and promote good sleep. Lavender, eucalyptus and camomile all contain soothing and calming properties help to reduce anxiety and encourage a calm state for sleep.

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8. Use a humidifier to keep your bedroom humid and comfortable

Dry air can make your skin dry and irritated, which can also keep you awake at night. Using a humidifier will moisturize the air in your bedroom and help you get the sleep you need. They work especially well for those who have sinus or nasal congestions problems.

9. Switching off


Some people find it difficult to switch off from the day and fall asleep quickly. Modern life is stressful and most people are juggling many things on a day-to-day basis. It can be a good idea to clear the minds before laying your head on the pillow. Write down a to-do list from the next day. Try journalling to decompress after a stressful or an exciting day. Keep a notebook and pen on the bedside table to write on if you think of something at bedtime. Writing it down will reduce the chance of circling thoughts.

These are just some factors that affect our sleep. But by putting some of these routines in place you will increase the chance of restful and uninterrupted sleep, leading to a happier and healthier you the following day.