One thing that most people can agree on is that we all need sleep. When you are well rested, you can perform your best at work or school. You also will likely be in your best mood and ready to take on anything the world throws your way. In this article, we are going to look at what sleep hygiene entails and how you can practice it starting tonight.
What is Sleep Hygiene?
Sleep hygiene is a set of rituals that you perform to get a great night's sleep and feel alert and refreshed during the day. We can all benefit from practicing good sleep hygiene.
Why is Sleep Hygiene Important?
When sleeping, your body and mind are busy replacing cells, reinstating energy, and repairing tissues. When you do not get adequate sleep, your body does not have the time to perform this essential maintenance.
Getting adequate rest can help your mental as well as physical wellbeing. Proper sleep hygiene has been shown to lower your risk of developing heart diseases, cancer, stroke, diabetes, Alzheimer’s, and obesity. Good sleep also improves your moods, increases your energy levels, and fights off anxiety and depression.
Your body has a process that controls everything that happens all day. The process, called the Circadian Rhythm, tells your body when it is time to go to sleep and wake up every day. If this process is out of sync, you can have trouble getting sleep. The best way to keep the circadian rhythm in sync is by practicing good sleep hygiene.
How to Practice Good Sleep Hygiene
Know how much sleep you need
According to the National Sleep Foundation, adults practicing good sleep hygiene need 7 hours of sleep.
Avoid caffeine, nicotine, alcohol and other chemicals that interfere with your sleep
Too much of these stimulants close to your bedtime will disturb your sleep in the second half of the night when your body starts to process them.
Turn your bedroom into a sleep-inducing background
The bedroom should be cool for the best sleep. Bright light in your room can make it hard to fall asleep. Therefore, turn the lights off or adjust them when needed. Additionally, make sure that your pillows and mattress are comfy.
Get physical during the day
Exercising during the day nurtures a good night's sleep. However, make sure that you work out a few hours before bedtime.
Skip the nap
Avoid sleeping during the day since it can make it harder to fall asleep at night. You can limit your nap sessions at least thirty minutes and give yourself at least four hours between the nap and your bedtime.
Develop a bedtime routine and establish a soothing pre-sleep routine
A regular night routine helps the body recognize that it is time to sleep. You can do this by taking a warm shower, reading a book, or doing some light stretches. Also take care to go to bed and wake up at the same time every day.
Ensure enough exposure to natural light
This is important for people who don’t go outside often. Exposure to natural light helps to maintain the circadian rhythm.
Just like other things in life, sleep hygiene requires daily maintenance. Make sure you create and stick to your plans every day. The most important thing you can do to improve your general health is to improve your sleep hygiene. Visit Medical Supply Depot for all your medical needs, night and day.