Sleep hygiene involves preparing for bed and maintaining a sleeping space. Recommendations include using the bedroom only for sleeping, establishing a sleep ritual, avoiding electronic devices, and sleeping when tired. Lifestyle changes such as exercise and stress reduction can also improve sleep hygiene.
How we prepare for bed and maintain our sleeping space is called sleep hygiene. Many people have difficulty sleeping which can lead to a number of health problems and adopt sleep hygiene recommendations on the advice of a doctor. In extreme cases, sleep hygiene alterations are not sufficient and medical sleep aids must also be used. Improving sleep hygiene doesn’t have to be limited to people who have trouble sleeping — most people could benefit from more restful sleep.
Recommendations for good sleep hygiene usually start in the bedroom. Most doctors agree that the bedroom should be used as a designated sleeping space. Electronic devices such as computers and televisions should not be kept in the bedroom or, if unavoidable, should be completely covered in the evening. Bedding should be soft and comfortable, but not too warm. Sleeping in a cooler environment can help people sleep through the night, so the bedroom should be kept cool and well ventilated. Keep the bedroom quiet and dark to further reinforce that it’s a sleeping area.
Establishing a sleep ritual is also very important. People who go to sleep and wake up at the same times each day tend to have a greater sense of rest and more energy during the day, while people with wildly fluctuating schedules often experience daytime fatigue. Each night, follow a series of actions that tell your body it’s time for bed: Practice yoga or meditation, eat a light snack, take a hot bath, and avoid caffeine and alcohol for at least four hours before you do. sleep. When you start feeling tired, go to bed.
Part of the healthy sleep hygiene prescription includes only sleeping when you’re tired. If you’re not tired, or you don’t go to sleep after about 15 minutes, get up and go to another room. Read in dim light, meditate, or participate in some other calming, lulling task that makes you sleepy. Don’t stay in bed waiting to go to sleep under these circumstances. If you wake up briefly during the night, exit the bedroom again if you can’t get back to sleep quickly.
Even naps can disrupt sleep hygiene. Taking a nap suggests that you’re not getting a good night’s sleep and that your body craves more time to sleep. If you find yourself wanting to take a nap, try going to bed a little earlier at night. If you absolutely must nap, don’t nap longer than an hour, and make sure your nap is over by three in the afternoon.
Other general lifestyle changes can help improve sleep hygiene. Avoid spicy or acidic foods for at least six hours before bedtime, and try to eat lightly before bed. An empty stomach can disturb sleep, but so can one that is too full. Also, acid reflux syndrome can develop if you often sleep on a full stomach. An exercise regimen can also improve your overall health and sleep hygiene: Make sure you wrap up heavy exercise at least three hours before bed. If you have a lot of stress in your life, look for ways to reduce it, as stress can negatively impact your ability to sleep well.
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