We need sleep for us humans to survive. Sleep is necessary because our body depends on it. Hence, sleep is the body’s way of keeping us healthy and strong. But we need to practice healthy sleeping habits first for us to achieve a strong and healthier body. It does show a greater difference though. The quality of our life will be improved since practicing a healthy sleep pattern is also equivalent to practicing a better sleep hygiene. Read on the following practices below on sleeping.
Follow a schedule of sleep every day at the same time. Also, wake up every day at the same time. Even if it is on weekends, sleep and wake up still at the same time of the day like how you do it on weekdays. In this way, your body clock is regulated properly. This practice could also help you sleep well during night time and keep you asleep for the rest of the night.
Do some bedtime rituals that help you relax. A routine activity every night that keeps you relaxed before sleeping in. It should be an activity that is done without or away from any form of bright lights. In this way, your brain is practiced to separate sleeping time from your daily activities during the daytime which involve mostly of activities that excites, stresses, or causes anxiety most of the time. Thinking of these activities contributes to difficulty of sleeping, difficulty of achieving deep sleep, or staying asleep for a long time.
Avoid constant naps during daytime if you feel you are having trouble to sleep at night. Do not take a nap especially after lunch or afternoon. Power naps on the other hand can help you survive through a day but again, if you cannot sleep well during bedtime, avoid or eliminate afternoon naps or catnaps since it will do you a big favor.
Perform some quick exercises daily. If you can perform vigorous exercise, it is better as well. Even light movements or an exercise is much better than sedentary lifestyle or taking up no activity at all. An exercise a day any time helps the body improve the sleep pattern.
Check on your room. Evaluate the design of it. Is it conducive for resting at night? Try to create a sleeping environment which suits you well to help establish conditions you need most in order to practice a healthy sleeping routine. Like for instance, the bedroom temperature must be around 60 degrees to 67 degrees. Your bedroom must be cool for you to sleep in comfortably. Your bedroom must be free of any form of noise as well to be able to avoid waking up in the middle of the night. Lastly, your bedroom must be free of bright lights specifically. Check for any other forms of disturbances like noises that comes from other rooms near yours or some other distractions which includes snoring from your partner’s sleep disruption if you have someone with you inside the bedroom. Consider the usage of things such as eye shades, blackout curtains, ear plugs, humidifiers, machines called “white noise”, fans, and other related devices.
Use only pillows and mattresses that are soft, clean, and comfortable to sleep on. Always make sure that the mattress you are using is supportive and comfortable for your own usage. Check on the mattress you have used for several years already for it may have served already its purpose and exceeded the material’s life expectancy. It is usually good to use for about 9 years to 10 years maximum for it to be considered still in good quality. For the pillows on the other hand, use pillows that are soft and comfortable, and pillows with good designs that make your room more attractive, pleasing to the eyes and most especially, inviting for you to sleep. Check also if the pillows and mattresses are free of any allergens that can affect your health and any objects that can result to any fall or injury if you need to stand up at night.
Use light properly to manage your body clock. Do not use bright lights in the course of the evening. While in the morning, expose yourself in the sunlight. These routines will help you in managing your body clock rhythms and keep it on track.
Do not use alcohol or cigarettes, and avoid heavy meals during dinner time. Alcohol and cigarettes, as well as caffeine can contribute to bad sleeping pattern. Consuming big meals and spicy foods will result to discomfort due to indigestion and will also hinder you from taking a good night sleep.