A behavioral and environmental practice called Sleep Hygiene was developed in the late 1970s to serve as a method to help people with mild to moderate insomnia. People with conditions relating to sleep are being assessed and offered recommendations based on the assessment by Clinicians.
Sleep hygiene being one of the most straightforward ways that can help you up for better sleep is achieved by having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule is basic. Making your bedroom comfortable and free of disruptions is a requirement. Following a relaxing pre-bed routine and building healthy habits during the day are as important as the others previously mentioned. They can all contribute to ideal sleep hygiene.
Sleep hygiene practices can be tailored fit to suit the individual needs of the sleeper. Along the process, you can promote positive habits to yourself so you can easily make a sound sleep throughout the night and wake up well-rested.
Here are some helpful and proven tips for a good sleep hygiene.
A sleep schedule is a daily routine which follows a fixed time for falling asleep at night and waking up in the morning. Always stick to your sleep schedule and set aside no more than eight hours for sleep. Most people don’t need more than eight hours in bed to achieve this goal, as health experts recommend at least seven hours for adults to be healthy. Oversleeping has been proven to be a host of several medical problems. It is also important to go to bed and get up at the same time each day, so your body adapts a pattern.
To help our body heal and recover, rest is vital. Sleeping is a kind of rest and we need to prepare a restful environment to have quality sleep. You can achieve this by creating a room that’s ideal for sleeping. This often means cool, dark and quiet. Make sure the room is not exposed to light because it will become more challenging to fall asleep. Light exposure prevents the brain from making enough sleep-inducing melatonin. Better to turn off your phone or laptops before sleeping and avoid prolonged use of light-emitting screens just before bedtime. You may use room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Diffusers for essential oils that helps you sleep faster can help, too.
The type and kind of bed also helps in having an environment that promotes a good rest. People with a very hard time sleeping invest in high-quality beds such as split king adjustable bed for comfort and uninterrupted sleep. This type of bed is ergonomic and remote controlled that even people who find it hard to move with feel comfy and safe.
You can also add calming activities before bedtime to your routine. It may include taking a bath or using relaxation techniques to promote a better sleep.
In the promotion of better-quality sleep, it is recommended to have a regular physical activity. Exercise can contribute to more sound and restful sleep, but you have to avoid being active too close to bedtime. Spending time outside to feel and breathe with nature daily might be helpful, too.