Sleep is something most adults crave more of. While we understand its importance and often track how much we get, many of us overlook the quality of our sleep.
The good news is that by enhancing your sleep hygiene, you can ensure you’re getting enough restful sleep to face the next day.
What is Sleep Hygiene?
Sleep hygiene refers to good sleep habits that help people fall asleep quickly and stay asleep throughout the night.
Tips for Good Sleep Hygiene:
Here are six tips to help you achieve a more restful night’s sleep.
1. Stick to a Routine
Our bodies thrive on routine. Establish a consistent bedtime and wake-up time that fits your lifestyle and stick to it, even on weekends. Late nights and sleep-ins can disrupt your internal body clock.
2. Get Up if You Can’t Sleep
Watching the clock while lying in bed can make it harder to fall asleep. If you can’t sleep, get up for a while and try again later. Avoid turning on the TV or using your laptop. Instead, read, sit quietly, or meditate until you feel sleepy. Doing something monotonous, like ironing, can also help as the brain dislikes boredom and may switch off into sleep.
3. Avoid Certain Foods and Drinks
What you eat and drink can affect your sleep. Here are some common culprits:
• High-Glycemic, High-Fat, and Carbohydrate Meals: These can cause sugar levels to spike and crash, disrupting sleep. Try to eat such meals earlier in the day.
• Caffeine: Found in coffee, green tea, energy drinks, and some sodas, caffeine can disrupt sleep if consumed too close to bedtime. Avoid it for at least six hours before bed.
• Alcohol: While it may help you fall asleep initially, alcohol can disrupt sleep patterns and cause wakefulness. It also acts as a diuretic, leading to frequent urination and dehydration.
• Acidic and Spicy Foods: These can cause heartburn and indigestion, making it harder to sleep. They can also raise your core body temperature.
4. Practice Mindful Exercises
Difficulty in calming the mind and setting aside worries can hinder sleep. Mindful exercises can help you relax. Focus on your breathing and feel your body sink into the mattress. You can also try progressive muscle relaxation, starting from your toes and moving up your body.
5. Cut Out the Screens
Screens suppress the release of melatonin, the sleep-inducing hormone. Light from screens can disrupt your natural sleep-wake cycle. Turn off all screens at least 30 minutes before bed, preferably two hours. Keep screens out of the bedroom to avoid temptation.
6. Create a Sleep-Friendly Environment
Your bedroom environment can significantly impact your sleep quality. Ensure it’s at a comfortable temperature (typically between 16-24 degrees Celsius). Use bed linen and pajamas made from natural fibers like cotton, which breathe better. If light is an issue, consider blackout curtains or sleep masks.
