What Is the Best Sleep Hygiene?
Sleep hygiene refers to healthy sleep habits that can help you fall asleep and stay asleep, which has a significant impact on your physical and mental health.
Lack of sleep is associated with several health problems such as high blood pressure, obesity, depression, anxiety, chronic pain, indigestion, heart diseases, and even memory disturbances.
However, many people struggle to get enough sleep every day. Here are 11 changes you can make to your daytime and nighttime routine to improve your sleep hygiene and get better sleep.
11 good sleep hygiene habits
- Stick to a schedule: Make a habit of going to bed and waking up at the same times every day, even during weekends and holidays. Sticking to a regular schedule trains your mind and body to sleep on time, ensuring that you get enough sleep without disturbing your work schedule.
- Limit daytime naps: When you take frequent naps, it decreases your need for sleep (sleep debt). Try to stay active throughout the day. If you need to take a nap, keep it under 30 minutes.
- Avoid too much caffeine: Avoid caffeinated drinks such as coffee, tea, and soda at least 4 hours before bedtime. Caffeine can interfere with your sleep by blocking adenosine, which is a chemical that helps you sleep.
- Eat a light dinner: Having a heavy, spicy dinner can make falling asleep difficult. Keep a gap of at least 3-4 hours between dinner and bedtime. If you need to snack on something, opt for light and easy-to-digest foods such as whole wheat crackers, fruit, or whole grain cereals. Eating junk food can cause acid reflux or heartburn, which can disturb your sleep.
- Don’t drink alcohol before bed: Although alcohol can make you feel sleepy, it can have a negative effect on your sleep quality when you drink it late in the evening. It can disrupt your sleep cycle and cause you to wake up frequently throughout the night to pee, since it acts as a diuretic.
- Avoid exercising at night: Vigorous exercises late in the evening can stimulate your brain and increase your heart rate and core body temperature. This can result in difficulty falling asleep. A slow walk or stroll before bedtime is fine, but avoid doing anything strenuous right before you go to bed.
- Follow a calming bedtime ritual: Creating a soothing ritual before going to bed, such as taking a warm shower, putting on comfortable pajamas, listening to music, etc. can help prepare your mind and body to wind down and relax.
- Make your bedroom a no-screen zone: Reserve your bed for sleep and intimacy and avoid watching TV or using laptops, phones, or tablets in bed. Avoid screen time at least 1 hour before bedtime.
- Create a relaxing environment: Keep your bedroom clean and uncluttered. Set a comfortable room temperature and make sure your room is dark enough.
- Do not stay awake in bed for long: If you cannot sleep even after being in bed for 20 minutes, get out and take a stroll or perform another calming activity.
- Avoid tobacco: Tobacco, smoked or chewed, has several harmful effects on your health including disturbing sleep quality.
What are signs you are not getting enough sleep?
Signs that you are not getting enough sleep include: