If you are unsure of what sleep hygiene is and have questions like does it really matter to you, then this blog is for you.
We’ve all had that one coworker who is constantly cheerful and cheery, no matter what. They are likely to submit work well ahead of the deadline, attend early staff meetings, and greet everyone enthusiastically, all while maintaining a happy mood. It’s easy to wonder why they’re always on top of things when you’re usually exhausted by 2:00 p.m.
So, what’s their trick? It could be as simple as their sleeping hygiene practices. We’ll go over what sleep hygiene is, how it affects sleep quality, and how you may improve your own sleep hygiene to get the best sleep every night in this post.
What is Sleep Hygiene?
Sleep hygiene refers to healthy sleep habits or actions that you might engage in to help enhance your ability to fall and stay asleep throughout the night. 1 Setting and implementing excellent sleep hygiene throughout the day has an impact on both the quality and quantity of sleep you obtain each night. It is also important for your physical and emotional wellness. Smart sleep practices that can help you sleep better include:
- Maintaining a nocturnal routine that allows for time for relaxing activities
- Waking up and going to bed at the same time every day
- Use an eye mask while sleeping
- Creating a healthy sleeping environment with dim lighting and the optimal thermostat temperature
- Turning off all electronic devices at least 60 minutes before going to bed
- Caffeine consumption should be limited to several hours before night.
- Getting adequate physical activity in the morning
- lowering stress levels
- Eliminating heavy, high-fat meals before going to bed
What is the importance of Sleep Hygiene?
Your mind and body are busily replacing cells, restoring energy, and rebuilding tissue while you sleep. Without sleep, you wouldn’t have enough energy to perform fundamental physical functions, let alone work a forty-hour work week. Getting enough sleep can be beneficial to both your physical and mental health. Sleeping enough has been shown to reduce the risk of heart disease, stroke, cancer, diabetes, obesity, and Alzheimer’s. It also boosts your energy, enhances your mood, and combats anxiety and sadness.
You have a biological clock inside that helps govern all of the events that occur in your body over a 24-hour period. The mechanisms, known as your circadian rhythm, instruct your body on when to sleep and wake up each day. When your rhythm is out of sync, you may have difficulty falling or staying asleep, leading to insomnia and other sleep problems. Good sleep hygiene is the most effective way to control your circadian rhythms.
The effects of Sleep Hygiene
It’s normal to experience ups and downs in your sleep hygiene. However, as long as you maintain healthy behaviors and get enough sleep, the occasional late night or disturbed sleep pattern is fine. However, it becomes an issue when lack of sleep interferes with your daily routine and overall health, especially because more than one-third of American adults do not obtain the required amount of sleep on a regular basis.
12 tips for better Sleep Hygiene
Getting enough sleep is one of the most fundamental aspects of effective sleep hygiene. Adults should receive at least seven hours of sleep per night on average. If you’re having trouble getting seven hours of excellent sleep, try incorporating the suggestions below into your daily and evening routine.
1. Enjoy the morning sun
You should expose yourself to natural light as soon as you wake up. Spending time in the sun in the morning helps reset your circadian rhythm and signal to your brain that it is time to begin the day. A morning walk outside is a terrific way to naturally wake up and gain a much-needed energy boost. If you don’t have time for a walk, simply open the blinds or put on the brightest lights in your house.
2. Exercise on a regular basis
A minimum of 20-30 minutes of physical activity per day can help you fall asleep. In addition to making it easier to fall asleep, being active can reduce the number of times you wake up each night, resulting in a deeper sleep. However, strenuous exercise should be avoided one to two hours before bedtime because it can boost your heart rate, making it more difficult to fall asleep.
3. Restrict daytime naps
While the occasional power nap can be beneficial, repeated 20-minute naps each day can be damaging to your nighttime sleep. Naps lasting more than 20 minutes can result in “sleep inertia,” or the sensation of grogginess or disorientation upon waking up.
This sensation can persist for two to four hours, making that slumber seem like a huge mistake. Next time your eyes begin to droop in the afternoon, resist the impulse to nap and instead go for a walk outside or have a healthy snack.
4. Before going to bed, avoid stimulants
A glass and bottle of wine are placed next to a steaming cup of tea. If you’re having difficulties sleeping, eliminate stimulants like caffeine and alcohol at least four hours before bedtime. Caffeine might make it difficult to fall asleep and wake you up multiple times during the night.
While alcohol may initially make you tired, you will find yourself waking up more frequently. It is also capable of causing insomnia symptoms. Consider replacing that glass of wine with a sleep-inducing beverage such as warm milk or chamomile tea.
5. Make your environment sleep-friendly
You want your sleep environment to promote sleep, just as you want your office to inspire creativity. Because everyone has their own personal style, there is no one technique to create a comfortable sleeping environment. Regardless of your preferences, you should think about the lighting and temperature of your room.
Adults should sleep at a temperature between 60 and 67 degrees Fahrenheit. Feel free to modify the temperature to suit you and your body, but lower temperatures are often better for sleeping.
In terms of lighting, the darker your bedroom, that’s always better. Consider a deep sleep mask if you have a companion who likes to read with a light on to ensure your sleep is uninterrupted.
6. Maintain a regular sleep schedule
The consistency of your sleep routine is vital not just for quality sleep but also for your general health. Sleep disruption can lead to problems falling asleep, decreased energy levels during the day, and increased stress.
Setting a consistent bedtime can assist you in regaining control. Remember to also set a regular wake time.
7. Unplug an hour before going to bed
Sleep and electronics are often not a good combination. It is critical to avoid blue light for at least one hour before going to bed. This type of light can disrupt your circadian rhythm.
It can also reduce your natural melatonin levels, lowering your sleep quality. Make it a family rule to turn off (or silent) all electronics before night and wind down with a calming activity like reading or meditation.
8. Keep the bedroom for sleeping and intimacy only
Activities other than sleep, as well as intimacy in the bedroom, can encourage your mind to link those things with sleep. For example, if your work-from-home office is actually your bed, your mind may wander to work-related ideas when you’re trying to sleep. Stress and anxiety may result as a result of this. To combat this, keep the bedroom solely for sleep and intimacy — you want your mind to understand that when you lie in bed, it’s time to sleep.
9. Reduce noise
Noise has an effect on your capacity to sleep in the same way that light and temperature do. If you live in a city or have noisy neighbors, you may wake up to a variety of sounds and disruptions throughout the night. To counteract this, use earphones or listen to contemplative music.
10. Refrain from midnight snacking
Many of us have the habit of snacking on something sweet before going to bed. While this may feel nice at the moment, bedtime foods have been shown to have a negative impact on sleep quality, resulting in insomnia, weight gain, or nightmares.
Put down your fork two to three hours before bedtime and only graze on things that will help you sleep.
11. Think Positive Thoughts
Nothing is worse than sleep anxiety. Many people deal with the sensation of tossing and turning caused by worrying thoughts. This form of anxiousness might result in a never-ending cycle of poor sleep. If you have trouble sleeping on a regular basis, consider meditating before bed.
Meditation has been demonstrated to improve overall sleep quality by making it simpler to fall and remain asleep. If that doesn’t work, try yoga for sleep to help you relax.
What’s even more important is working in a flexible environment that’s absolutely stress-free giving you inner happiness. If you are in the healthcare field, working with a locum recruitment agency like JP Medicals can offer you a perfect work-life balance. Check out our latest jobs here, alternatively connect with our recruitment team to register and be notified of our upcoming locum healthcare jobs.
