10 Sleep Hygiene Tips
Sleep is what all of us must need in order to have a mind reset and energize our body for tomorrow’s activities. But if you find yourself counting sheep at bedtime, maybe it’s time you need better sleep hygiene.
Sleep hygiene is defined as good sleep habits. If you follow good sleep hygiene, it’s usually easier to fall asleep.
Sleep hygiene encompasses applying certain behavior and practices for a good night’s 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.
You wake up feeling refreshed and rejuvenated only when you practice healthy sleep habits. Here we list down simple tips for you and confer how these steps guarantee sound sleep through the night:
Be consistent about your bedtime
If you go to bed at around 9 PM every night, be consistent about it. Don’t deviate from your sleep routine even during weekends. A minor deviation of 30 minutes to an hour is fine. But it’s important to be as consistent as possible.
While working on your sleep hygiene, you can’t compensate for lost sleep. Moreover, Sleep deprivation affects your productivity the next morning. Also, oversleeping the following night doesn’t compensate for the lost hours of sleep. Instead, it leaves you feeling slow-moving. Depending on your work or household chores, pick a time between the natural bedtime hours of 8 to 11 PM and maintain that consistency to reap maximum benefits of sleep.
Keep Your Bedroom Dark
Our brain is conditioned to sleep when it’s dark because our circadian rhythm regulates the body’s internal clock. Circadian rhythm is inclined by natural light. Bright lights stop the secretion of the sleep hormone melatonin. Keeping our bedroom dark promotes melatonin secretion, necessary for a good night’s sleep. Our body is prone to be alert and wakeful during the morning hours. To avoid sleep disruptions due to natural light wear eye masks or put curtains in your room.
Avoid Clutter in your bedroom
Sleeping in a messy bedroom definitely may increase anxiety which leads to disruption of sleep. Ideally, it’s best to keep 2 to 3 feet of space on all three sides of your bed (except the side against). Provide some walking space in your bedroom after positioning your bed and essential furniture as this will keep your room tidy and prevent stress-induced sleep disruptions.
Take a Warm Bath or Shower Before Going to Bed
It is very important to take a warm bath or shower before bed as it causes your body to heat up and then cool down after you step out of the bathroom. The process of cooling down makes you fall asleep sooner. Your body experiences a drop in temperature while sleeping. The temperature drop after a warm bath or shower prepares your body for sleep.
Wear Loose, Comfortable Clothing at Bedtime
Having comfortable sleep is as important as wearing comfortable clothing at bedtime. Before going to sleep always wear loose clothes made of breathable fabric which allows your muscles to relax as you sleep. Breathable fabric keeps you relaxed and comfortable because they don’t trap heat.
Choose the Best Mattress and Pillow
Your mattress and pillow should make your spine neutrally aligned as you sleep. Spinal misalignment initiates back pain, neck ache, and muscle stiffness. To sleep comfortably, choose a high-quality mattress with the ideal firmness level suited for your body type and sleeping position.
A mattress that adapts to your body’s position and movement will be your top priority. Comfort Living PH’s King Premium UltraLux Hybrid Mattress is the right choice because of Eco-Friendly Cool Memory Foam and Cooling Memory Foam, a perfect combination for breathability and better contouring. The CoolTech Gel gives amazingly cool comfort while maintaining softness and firmness all throughout the night.
Balance Water Intake Throughout the Day
Water is definitely a need in your body throughout the day’s activities. Drink more water during the morning and afternoon. Remember to limit your water intake 2 hours before bedtime. It doesn’t mean you should not drink water at all during that time. Drink enough water so you don’t wake up feeling thirsty, but avoid drinking too much as it can lead to frequent bathroom breaks.
Avoid a Heavy Dinner
Coming home from work makes you feel hungry which tends you to eat heavy at dinner time. You need more time to digest a heavy or spicy meal. Undigested food can trigger acid reflux, causing sleep interruptions. It’s best to eat a light meal 2 to 3 hours before bedtime. This gives enough time for your body to digest.
Eat Tryptophan-rich Foods
Foods that fall under Tryptophan is a sleep-inducing amino acid which helps to sleep faster. Warm milk, a slice of cheese, and Greek yogurt are rich in tryptophan. Have one of these as a light snack before going to bed. Eating these snacks can control hunger while promoting the quality of sleep.
Don’t Struggle to Sleep
If you can’t fall asleep after lying on the bed for 20 minutes, it’s best to get up and do some activity. From reading your favorite book to focusing on some breathing exercises, it can make your eyes and body be ready for sleep. Don’t associate your bedroom or the bed with a struggle to fall asleep. It causes anxiety and further delays your sleep.
If you keep waking up during your sleep or feel sleepy at daytime, it means that you have poor sleep hygiene. Making some simple changes to your lifestyle can keep these bad sleep hygiene practices at bay. Your improvement in consistency of sleep promotes several health advantages from your sleep when you religiously follow good sleep hygiene. And to sleep comfortably for an energized self the next day, Comfort Living PH’s King Premium UltraLux Hybrid Mattress is the perfect choice because of Memory Foam with Natural Latex for breathability, better contouring, and maximum support system. A Powerhouse Hybrid Combo of CoolTech Gel Memory Foam + Natural Latex + Individually Packed InnerSpring Technology. Just visit https://comfortlivingph.com for the finest mattress, pillows, and mattress toppers you need for that good, comfortable deep sleep you’ve been longing for.