Maintaining good sleep hygiene is the best way to get better sleep while keeping your body and brain healthy. To be precise, sleep hygiene refers to the daily routines and the set-up of your bedroom environment that allows you to get the proper rest. There’s no right way to practice sleep hygiene as it’s tailored to fit someone’s needs regardless of why they are. Indeed, you can get the best rest from your sleep by developing positive habits so you can get undisturbed rest throughout the night.
Ultimately, your physical and mental health are directly influenced by your sleeping patterns. Therefore, obtaining quality sleep is essential as it improves productivity and your lifestyle. Not only does a night of well-resting help you, but research has shown that both adults and children can benefit from good sleep hygiene.
Importance of Sleep Hygiene
Being rewarded for the work you do only makes you want to do more work in return. So, creating good habits and routines gives you positive reinforcement to continue developing positive sleep hygiene without forcing you to do so. Overall, improving your sleep hygiene couldn’t be any easier as it isn’t time-consuming or expensive. Keep in mind that your habits, as well as your environment, can impact your sleep hygiene.
Conversely, you should do away with bad habits and routines as this will only cause trouble in the long run as they become engrained in your mind. As a result, your sleep hygiene struggles, which, in turn, causes issues with your physical and mental health. With that said, further research has shown that quality sleep hygiene can counteract the effects of severe sleeping problems such as insomnia. What’s more? If you're struggling with a lack of rest or various sleep disturbances, then developing good habits before bed could remedy these issues. Likewise, you can address the sleepiness you feel every morning by having a good night's sleep the night before.
Benefits of Sleep Schedules
Simply, positive sleep hygiene means that you must set yourself up to get a good rest when you go to bed every night. To accomplish this goal, create a pre-sleep routine that tires you out, so sleep becomes easier for you. Little things like a sleep schedule and a welcoming bedroom environment will help you relax more as well. As previously mentioned, develop your sleep hygiene to suit your needs, meaning that you don’t have to follow strict requirements. So, adapt your sleeping habits to your own standards that match your circumstances.
A sleep schedule helps you get the well-rest you deserve so your body and mind can remain healthy. Therefore, you should consider certain things when developing your sleep schedule, such as an alarm clock. By keeping your wake-up times consistent, your body and brain will begin to wake you up during that time instead of having you tossing and turning every night. Whether you want to stay up late to finish work or other tasks or hang out with friends, you shouldn’t procrastinate sleeping. You can remedy this problem by calculating your bedtime and when you wake up so that way you can get a good night’s rest and wake up at the time that you attended.
Pre-Sleep Preparation
Just because you have a sleep schedule doesn’t mean that you cannot make adjustments when needed. Obviously, you shouldn’t try making too many changes at once, as it will throw your entire sleep schedule off. Instead, make small adjustments over time so you and your mind don’t lose track and can get adjusted to these changes. While naps can be great at giving you extra rest and energy, too much of it can make your sleep schedule unbalanced. So, when you do take a nap, ensure you keep it short and during the early afternoons.
Along with a sleep schedule, bedtime preparation is essential for your ability to fall asleep easily and quickly. This pre-sleep process can be easy to follow as it doesn’t require much to be effective other than your commitment. For starters, keep your habits and routines consistent each night to wind you down. By following these simple routines, including brushing your teeth and putting on your sleeping attire, your mind will know that it’s time to go to sleep.
Additionally, playing music and dimming lights can help you sleep, too. Specifically, bright lights activate your melatonin production, which disrupts your ability to sleep. Set a time before sleep when you unplug your electronics so that way you slow down any mental stimulation that keeps you awake. By turning off cellphones and other electronics generating light, you decrease your melatonin production even more. Lastly, relaxation techniques before bed, such as breathing exercises and meditation, can put you in the best mindset to get the rest you’re seeking.
Sleep Hygiene isn’t a Cure
Even good sleep hygiene may not solve all your sleep-related problems, causing poor physical and mental health. Alongside healthy routines, you should seek other treatments, especially if you have severe sleep disorders such as sleep apnea and chronic insomnia. While developing good sleep hygiene is important, you should still reach out to healthcare professionals to get the right treatments if you need them.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician or other medical professional. Please speak with your doctor or therapist if you have any questions or concerns.
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