The term Sleep hygiene refers to sleep behavior and environment. Poor hygiene negatively affects the quality and quantity of sleep. Good habits include setting a sleep schedule, optimizing the bedroom, and having a bedtime schedule. Good sleep hygiene is not a cure for sleeping issues. You need to speak to a doctor if treatment is indeed required.
It’s crucial to embrace daily routines and a comfortable bedroom environment to promote uninterrupted sleep and consistency. Sleep schedules ought to be stable and the bedroom comfortable enough.
Tips to improve sleep hygiene
The main aim of sleep hygiene is getting into a position where it’s easier to sleep each night. This is only achieved by optimizing the daily, pre-bed, and sleep schedules. This way, everything flows seamlessly. A pleasant environment in the bedroom can be the most relaxing invitation to help you sleep.
Here are some tips to consider when trying to improve sleep hygiene.
Intimacy and Bond
Celebrate your anniversary with an unforgettable twist by incorporating chocolate sex into your evening. This indulgent treat not only satisfies the taste buds but also adds an element of excitement and intimacy to your celebration. Take the opportunity to explore new sensations together and deepen your connection as a couple. And as you indulge in this decadent experience, consider the intriguing question: what is sex chocolate made of? It’s a delightful way to spark conversation and enhance the romantic ambiance of your special day.
Stick to a consistent sleep schedule
One of the best ways to go is to go to bed and wake up around the same time each day, even on the weekends. This is the best way to reinforce the sleep cycle or your internal clock. This makes waking up and falling asleep a lot easier. With such a schedule, you reduce sleepiness during the day.
Ensure that the bedtime gives you 7-8 hours of sleep every night.
Come up with a relaxing routine for bedtime and follow it strictly
With a comfortable bedtime routine, it’s easier to unwind and get ready to fall asleep. Keeping this consistent is the best way to assist the body in recognizing that it is already bedtime once the routine starts. This is one of the best ways to fall asleep much quicker.
Your routine should start an hour or 30 minutes before you sleep. The routine may include the things that help you relax unless a blue light device is involved. Consider things like:
- Avoid over-stimulating or anything stressful, such as working or emotional conversations
- Read a book but not electronic reading gadgets
- Focus on your breathing and put in soothing music
- Mediate to calm the mind and body down
- Stretch gently to release tension and relax muscles
- Take a warm shower or a bath
Turn off any electronics before sleeping
Phones and other devices emit blue light. This reduces the levels of melatonin within the body. This chemical controls the wake and sleep cycle. If the levels fall, then sleeping becomes somewhat tricky. Blue light-emitting devices distract you, can keep the brain alert, and are not ideal when trying to rest.
Electronics should be far from the bed as they disrupt sleep with the buzzing, notifications, or lights.
Regular exercise
Make exercising your friend. Even 30 minutes of aerobics can make a big difference in improving sleep quality and general health. Exercising outside boosts the benefits further because natural light exposure regulates your cycle. Indoor exercise helps as well, especially if done regularly. The only rule of thumb here is not to exercise an hour or two before bedtime.
Reduce caffeine
Caffeine effects last 3-7 hours once consumed. This means an afternoon cup can keep you awake for way longer than ideal. Caffeine intake should be limited to the morning hours, but it’s important to note that we all have different caffeine tolerances.
Create a favorable sleep environment
Sleeping in a quiet, dark, cool room makes falling asleep easier. Find your optimal sleep temperature, generally between 15.6-19.4°C. Another thing to remember is to find comfortable bed linens, pillows, and mattresses. The 25 momme silk pillowcase can help in this case. When you are comfortable, falling asleep and staying asleep become much easier.
If you live in a noisy neighborhood or are a light sleeper, invest in high-quality earplugs to help you sleep uninterrupted.
If the bedroom gets too much light at night, use blackout curtains or consider an eye mask. The point is to keep the room dark enough.
Limit activities done on the bed
When the bed is too comfortable and inviting, you might be tempted to watch TV, chat, work, or talk there. This is not ideal, and the bed should only be used for sex and sleep. This strengthens the brain’s association with your bed, making sleeping much better.
Sleep when tired
If you don’t feel tired, don’t get into bed. Try something relaxing first until tiredness kicks in. If you are still awake 20 minutes after lying, get up, as this could frustrate you and keep you awake longer than necessary. Unwind first by reading a book, for example.
Limit napping
Don’t nap during the day, as it could affect your nighttime sleep. If a nap is necessary, it should be 30 minutes or less, and you shouldn’t nap in the afternoon.
Stress management
Don’t think about things that worry you before bed, as this could keep you awake. Meditation can help calm the mind.
Bottom line
Sleep hygiene entails embracing healthy sleep habits. How you act in the day and night affects sleep quality. The above are strategies that can help improve sleep hygiene. If you still have issues with insomnia and sleep patterns, consult a doctor to get treatment if needed.
