There is much that would benefit overall health and wellness in relation to good nighttime sleep. Sleep is a particular area most people tend to have challenges with. You would improve the quality of your sleep and get good healthy sleep patterns by means of good sleep hygiene.
Here are 12 practical sleep hygiene tips for achieving restorative and refreshing sleep.
1. Maintain a regular sleep schedule
A good routine would be to go to bed and wake up at the same
time every day, even during weekends. That probably is one of the best
practices for quality sleep. If the body has a regular bedtime and wake-up
time, it will be able to maintain a regular clock; thus, it will be able to
sleep better and feel fresh when waking up.
Why It Works
Your body thrives on routine. Going to bed at the same time
each day and waking up also develops your circadian rhythm in return, hence
quality sleeping.
2. Make a relaxing bedtime routine
This would send a sign to your body that it's time to wind
down. So, do some reading, meditation, or even a warm bath before bed. Stimulating activities such as watching television or scrolling through your
mobile phone are out of the question because they interfere with your ability
to fall asleep.
Why It Works
Bedtime routine is a procedure to make your mind and body
prepare for sleep that is why it is easier to fall asleep.
3. Improve Your Sleep Environment
First of all, your bedroom must be a room for sleeping.
Ensure the place is moonless, noiseless and cold. For instance if the issue is
with light then you have to opt for dark curtains and if it’s noisy then opt
for ear patches or you can even buy a small noise machine. Sleep in quality
mattress; pillows that match you’re sleeping position and good quality black
out curtains that block all light.
Why It Works
It allows one to sleep better and for a longer time because
it reduces interference and discomfort.
4. Minimal Exposure to Computer and Other Screens Before Sleeping
Such radiations are connected with your smartphone, tablet,
and even computer. So it builds an inhibition towards melatonin, and then may
be, the sleep pattern will get affected. The duration of screens before sleep
must not surpass more than one hour. However, blue light glasses can be utilized
at that moment when the filters to block out such radiation obliges you not cut
back.
5. Watch Your Diet and Consumed Caffeine.
The intake of your diet and amount of caffeine may determine
sleep. Avoid large meals and avoid caffeine and alcohol if you are going to
sleep. Caffeine slows the rate at which it breaks down in the body and alcohol
changes the pattern one uses while sleeping. Snacks may be eaten lightly and
freely if hungry before slumber.
Why It Works
A well-balanced diet and healthy eating means discomfort
will be avoided ensuring that deep restful slumber is experienced.
6. Be Active Regularly
Exercise regularly, and this can help you fall asleep faster
and have deeper sleep. Try to achieve at least 30 minutes of moderate exercise
most days, but do not take vigorous exercises before bedtime because these tend
to be stimulating.
Why it Works
Exercise increases deep sleep time and also can help
regulate your sleep-wake cycle.
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7. Stress and anxiety
Fighting Stress and anxiety are the leading causes of at
times that it is impossible to clear one's head and go to sleep. There is
always a way forward by picking one of stress-releasing activities, such as
mindfulness and meditation, deep breathing exercise, or in journaling where one
would feel cleaning of racing thought from their head before resting.
How it Works
Relaxes stress and anxiety. Creates a calmer mental
atmosphere than sleep needs to achieve.
8. Eliminate Daytime Naps
Napping is useful but too much sleep in the daytime can
impair the sleep at night. When you need to nap, do so briefly—most of the time
20 to 30 minutes long—and do not nap in the late afternoon.
Why It Works
Short naps are effective in making a person feel alert and
at the same time don't jeopardize their nighttime sleeping capacity.
9. Save Your Bed for Sleep
Use your bed only for sleep and intimacy. Do not work, eat,
or watch television in bed, as this will create mental associations that make
it hard to fall asleep.
Why It Works
Keeping your bed reserved for sleep makes the mental
connection between your bed and relaxation stronger, making it easier to relax.
10. Get Natural Light Exposure
Exposures to natural light within daytime hours will help
control your circadian rhythm. Spend some of your daylight hours outside or at
least open up your curtains to allow natural light to enter into your living
space and especially during the sun rise. Your body will be able to determine
when it needs to wake up and when to begin winding down.
Why It Works
Natural light affects the production of melatonin and can
even make you sleep peacefully at night without a struggle.
11. Do Not Drink Liquid before Sleeping
Do not drink liquid before sleeping so you do not spend too
much time sleeping just to wake up frequently to the bathroom. If you find
yourself waking up frequently, try limiting liquids after dinner.
Why It Works
Limit fluid intake, thus one cannot wake up by the urge to relieve him or herself, therefore ending the sleep at night time
12. Seek professional help if needed
However, if after putting all the measures of good sleep
hygiene in place you are still awake at night, and then please seek the opinion
of a health care provider. To this end it could be precipitated by any of the
several disorders inclusive of sleep apnea, insomnia as well as restless leg syndrome.
Why It Works
A healthcare professional will be in a good position to
explain some of the causes of this issue and recommend at least two
interventions likely to improve your sleep quality.
Conclusion
Follow these 12 good sleep hygiene practices to make the quality of your sleep better and your wellbeing, also. Good sleep hygiene will ensure you keep to a regular sleeping schedule, soothing bedtime, and the environment that is conducive to sleep. This is minor changes in your habits and lifestyle from where you will create a way for better sleep and health. So, it is high time to take care of your sleeping time and understand that a good night's rest is worth a lot of money and investments in your overall health.
Please book an appointment with the Best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.
