Good sleep hygiene is something we all want but often find ourselves struggling to obtain. For people suffering from insomnia, jet lag, or other conditions that disrupt our normal sleeping patterns, it can be even harder to get the restful slumber that’s necessary for optimum health and well-being.
But there are a few things you can do to help control your sleepiness and improve your overall night owl status. These include practicing good “sleep hygiene.” This means kinds of things like not using electronic devices late at night, avoiding noisy environments near your bed, and getting a good amount of exercise before going to bed.
WHAT IS SLEEP HYGIENE
Sleep hygiene is a way of behaving and living to help you get good sleep. It’s been around for a while, but it’s started to become more popular in recent years because research has shown that it works.
When you follow sleep hygiene practices, like avoiding caffeine late at night and sticking to a regular bedtime schedule, your body will naturally go into the deep stages of sleep—the ones where you are most productive and vulnerable to having bad dreams.
The article tells us how sleep hygiene can help us have better nights’ rest, which is important for our health overall.
HOW TO PRACTICE GOOD SLEEP HYGIENE
Avoid drinking alcohol before bed
Drinking alcohol before bed can interfere with the quality of your sleep, leading to fatigue and headaches in the morning. Alcohol also contains toxins that can harm your organs and cells. By drinking alcohol before bed, you are not only risking a bad night’s sleep, but you’re also putting your health at risk.
Drinking alcohol before bed can also lead to dangerous consequences such as sleepwalking, impaired judgment, and even car accidents. Alcohol consumption before bed is also linked with weight gain and poor health overall. By avoiding alcohol before bed, you will be able to improve your sleep quality and achieve a more restful night’s sleep
Establish a regular bedtime schedule
There are many benefits to establishing a regular bedtime schedule. One of the most important is that it will help you get more sleep each night. When you are able to get enough sleep, your body will function better throughout the day.
This means that you will be less likely to feel fatigued or crankiness during the mornings, and you’ll be more alert and focused when daytime activities come up. Additionally, getting adequate amounts of sleep has been shown to improve overall mood and happiness levels. Ultimately, establishing a regular bedtime schedule is an essential part of maintaining healthy habits overall
Setting up an ambiance conducive to sleeping well
Sleep is essential for both personal and professional success. When it comes to sleeping well, there are a few key factors that need to be taken into account.
One of these is the ambiance in which the person sleeps. It’s important that the environment is quiet and peaceful, free from distractions such as noise or light pollution. This way, the person can relax and get enough restful sleep.
People sleep better when they are surrounded by calming, soothing environments.
To create an environment conducive to sleeping well, we used natural materials like cotton bedding and dark woods throughout the bedroom. We wanted the room to feel cozy and intimate, without being overcrowded or cluttered.
Keep noise levels low in your bedroom
There’s a reason why people commonly recommend using earplugs when they’re trying to sleep: sound waves can cause disruption to the delicate balance of electrical activity in your brain.
And while there are plenty of other reasons to keep noise levels low in your bedroom, one of the most important is that it will help you get a better night’s sleep. Noise levels above 60 decibels can actually interfere with deep sleep and disrupt your body’s rhythm, leading to fatigue and obesity.
So if you want optimal rest – whether you’re struggling with insomnia or just want an extra peaceful night’s slumber – make sure your bedroom falls within those guidelines and try some tips for eliminating noise throughout your home
Set boundaries for screen time before bed
If you want to sleep better, set boundaries for screen time before bed so you can have a good night’s rest. All screens emit blue light, which is the wavelength that is harmful to your eyes and causes insomnia.
By limiting your exposure to blue light before bedtime, you are less likely to feel sleepy during the day and will be able to get more REM (Rapid Eye Movement) sleep at night.