Keeping Up Good Sleep Hygiene

Sleep hygiene is defined as various habits and practices set to be necessary to be able to acquire a good quality sleep at night and unwavering alertness during day time. This is necessary not only for the sake of a sound sleep but also to enable activities of daily living (ADLs) possible and of precision. Certain exercise habits and eating habits done at night time are routines which helps a lot on you to settle down or relax before going to bed. When you hear the word “hygiene” it automatically creates an image of brushing your teeth or proper washing of hands right? Well, sleep hygiene is different. Sleep hygiene refers to the regimens or habits you can do in order to have a better night rest. It does not take too much effort though so don’t worry! These are just simple changes to name a few and just to make a difference between a good night sleep and a night spent tossing and turning until the sun comes up.

Sleep hygiene is commonly defined as the various practices and habits set again to be essential in order for us to necessarily acquire a nice, comfortable, quality sleep every night time to be able to maximize our potential energy and alertness while at work or any time of the day. It is a must not only because we want to achieve a sound sleep at night but also because we want to be both mentally and physically active to perform necessary activities with precision possible.

Importance of Sleep Hygiene Practice

To be able to achieve a healthy sleep pattern, it is very clear and important for us physically and mentally to obtain a well-defined pattern of sleep hygiene. If we also improve our sleep hygiene, it is not impossible for us to improve our normal performance to its optimum performance, therefore improve productivity is expected and the overall daily living quality soars. People of different age groups from children up to the older ones can highly benefit if good sleeping habits is practiced.

Improving Sleep Hygiene

It is very important to note that practicing sleep hygiene is spending the appropriate and right amount of sleeping time in bed at night. Sleeping time should not be too excessive and also not to be too little. Sleep do vary among children, adults, and elders. Across different age range, sleep is specifically impacted by both health and lifestyle. However on the other hand, there are a lot of recommendations that provide guidance on the sleep you needed like how much you should need generally when sleeping. Here is a list of some other good and proper sleep hygiene to practice.

  • Limit your daytime naps up to 30 minutes only maximum. Afternoon naps do not fill the inadequate sleep you had during the night. It is not enough. However, taking short naps around 20 minutes or 30 minutes maximum do help improve the mood, performance, and alertness.
  • Avoid stimulants like taking foods or drinks that contain nicotine and caffeine before sleeping such as coffee or soda. When we talk about alcohol, drink up moderately. Moderation is always the key. Alcohol is very well-known in helping some people to fall asleep quickly. But, when alcoholic consumed before sleeping, it is proven to disrupt sleep in the middle of the sleeping process or second half time at night because this is the time wherein the body is beginning to process every bit of alcohol that has been taken in.
  • Exercise is a good example of a healthier sleep hygiene because it is very effective in promoting a relax and good sleep quality. When you do a 10- minute aerobic exercise like for example cycling or walking, this can actually improve your nighttime sleep drastically. The quality of sleep you can get after exercising is better than not doing any exercise at all. Some people who want to achieve their best night sleep, they avoid strenuous exercises before bedtime. But what they do not know is that it is not applicable for everyone. This just goes to show that the after effect of workouts done intensely before bedtime differs from one person to the other so it is always best to experiment and find out what best works for your body.
  • Avoid foods that can hinder you from taking a comfortable sleep at night. Taking too much food during dinner or eating too much snacks before bedtime can cause disruptive sleep pattern. These sometimes referred to as rich foods or heavy foods, fried meals, or fatty foods, citrus fruits, spicy dishes, as well as highly carbonated and highly caffeinated drinks like sodas and coffee can contribute to indigestion on most people. And when this occurs before bedtime, it is quite well expected that it will lead to discomforts such as heartburn and stomachache that eventually disrupts sleep leaving you dead tired in the morning.

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