15 healthy Sleep hygiene tips

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Avishek Gupta

How to Get a Good Night’s Sleep with Good Sleep Practises

How to Get a Good Night's Sleep with Good Sleep Practises
How to sleep better. Vector infographics about healthy relaxation night dream illustration

Our physical and mental wellbeing depend on sleep. Lack of sleep increases our likelihood of feeling tired, having trouble concentrating, having mood swings, and even developing health issues like obesity, heart disease, and diabetes.

The practises and routines that can facilitate restful sleep are referred to as sleep hygiene. You can increase the quality of your sleep and wake up feeling rejuvenated and energised by adhering to a few easy sleep hygiene practises.

Here are some of the most important 15 sleep hygiene tips

Here are some of the most important 15 sleep hygiene tips
Woman sleeping comfortably on her pillow : Tips for good sleep
  • Maintain a Regular Sleep Schedule
  • To enhance the quality of your sleep, have a regular sleeping pattern. Try to stick to the same bedtime and wakeup timings every day, including on the weekends. By regulating your body’s biological clock, this makes it simpler to naturally go to sleep and get up.
  • Establish a peaceful bedtime routine
  • Your body will know it’s time to unwind when you follow a relaxing nighttime routine. Think about doing things like taking a warm bath, reading a book, or practicing meditation. Avoid using electronic devices that emit blue light because they may prevent your body from producing the hormone melatonin, which encourages sleep.
  • Create a sleeping-friendly environment in your bedroom.
  • A haven for rest should be your bedroom. For the best sleep environment, maintain a cool, calm setting. To ensure the most comfort, spend money on cozy bedding and a supportive mattress.
  • Restricted Daytime Naps
  • Short power naps have their advantages, but prolonged or erratic daytime naps can interfere with your nocturnal sleep. If you must nap throughout the day, limit it to a 20–30 minute period and stay away from napping too close to bedtime.
  • Maintain Proper Hydration and Diet
  • Pay attention to when and what you eat and drink, especially right before bed. Prior to going to bed, stay away from big meals, caffeine, and alcohol as these things can disrupt your sleep cycles.
  • Regular Workout
  • Regular physical activity might enhance the quality of sleep. To allow your body to properly unwind, try to finish your workout as least a couple hours before going to bed.
  • Reduce Stress
  • Anxiety and stress can have a significant impact on sleep quality. To reduce stress before going to bed, try relaxation techniques like deep breathing, yoga, or mindfulness meditation.
  • Prioritise Sleep Over Screen Time
  • Electronic devices’ blue light can disrupt your sleep-wake cycle. In order to aid your brain in getting ready for sleep, limit screen usage at least an hour before bed.
  • Keep the space at a comfortable temperature.
  • Keeping the bedroom at a reasonable temperature helps improve sleep. Find the ideal temperature for you; it is usually between 60 and 67 degrees Fahrenheit (15 and 19 degrees Celsius).
  • Spend money on a good mattress and pillows.
  • For a restful night’s sleep, you need a firm mattress and pillows that support your body. For improved sleep, think about making an investment in high-quality sleep aids.
  • Limit your exposure to daylight
  • Daytime exposure to natural light aids in controlling your sleep-wake cycle. Spend time outside and allow sunlight to enter your home in the morning to encourage better nighttime sleep.
  • Keep stimulants away from bedtime
  • Nicotine and coffee are stimulants that might interfere with sleep cycles. In the hours before bedtime, avoid them.
  • White noise and tranquil music
  • Some people find that white noise or calming noises, like rain or the beach, can help them fall asleep. Try out various sounds to see which ones suit you best.
  • dealing with sleep disorders
  • If you routinely have trouble falling asleep despite using excellent sleep hygiene techniques, think about getting professional assistance to treat any underlying sleep disorders.
  • Be persistent and patient.
  • Sleep hygiene can be improved over time and with consistency. Be kind to yourself and persistent in forming wholesome sleeping habits.
15 healthy Sleep hygiene tips
Sleep time infographic set with bedroom interior symbols vector illustration

FAQs

How long does it take for sleep quality to improve?

The degree to which sleep quality has improved varies from person to person. While some people might see improvements in just a few days, others might need a few weeks. To see long-lasting results, consistency is essential.

Can good sleep hygiene techniques combat insomnia?

Yes, integrating good sleep habits can help you manage your insomnia. Sleep patterns can be improved by establishing a calming nighttime routine and sticking to a regular sleep schedule.

Must one abstain from using any electronics right before bed?

While it’s best to avoid using screens right before bed, you can lessen their negative effects on sleep by wearing blue light-blocking glasses or applying blue light filters to your devices.

Can exercise still be beneficial if my schedule is hectic?

Yes, even brief exercise sessions during the day can improve the quality of sleep. Try to squeeze in little periods of physical activity.

What should I do if these suggestions don’t help me fall asleep?

It’s critical to speak with a healthcare provider if sleep problems persist so they can rule out underlying sleep disorders and offer specialised advice.

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