How To Improve Sleep Hygiene

What is Sleep Hygiene?

Hygiene means keeping you and your surroundings clean and healthy. In the same way, sleep hygiene means good sleeping habits and all the other practices that lead to good and healthy sleep. Let’s take an eg. A person sleeps in a room with tv and it sometimes causes disturbance at night so it will be included in environmental factors and a person should improve his daily routines. 

A healthy person is a person whose fitness includes good sleep too. Hence it’s important to have a good sleep.

1. Adults need 7 or more hours of quality sleep on a regular basis. However, everything has changed as technology and web series have replaced all physical factors.
2. School students need 9 to 12 hours of sleep.
3. Toddlers need 11 to 14 hours. You must be relaxed and calm after a good sleep.

Some Good Tips for a Relaxing Sleep

1. Have a bedtime routine and follow that regularly:  it has been found that when you do one thing daily then it becomes your habit. Similarly in starting, you should set an alarm and wake up. Gradually, it will become your habit and you will wake up yourself. Just do it will happen.
2. Turn off all electronic gadgets before going to sleep: keep aside all your electronic gadgets to avoid any disturbance. Phones emit blue radiations that reduce the melatonin levels in the body. When this melatonin reduces, your sleep also affects.
3. Have a good sleep environment: when lights are on, it’s difficult to fall asleep, hence a dark, quiet, and cool room helps in good sleep and you should have comfortable pillows, mattresses, bed linens, etc. If noise interrupts, use earphones.
4. Take little naps in the daytime: avoid sleep during the daytime as it will have an impact at night time. Take 30 mins nap or avoid sleep in the afternoon.
5. Sleep when you are fully tired: sleep when you are tired because lying on the bed and overthinking, tossing, and turning here and there will get you only bad vibes.

What are the Benefits of Taking a Good Sleep?

1. Good Mental Peace: Good sleep helps in attaining mental peace and reduces stress, improves mood, and keeps your whole day active and positive.  during the night, the brain remembers daily happenings and memories and works on that but bad sleep is harmful as it affects your emotions and memories. It also helps in reducing depression and anxiety.
2. Sharpen Brain and Memory: Practically it has been found that if you don’t take a good sleep then it affects your mood and your next day goes very sleepy and lethargic. When you have low on sleep then definitely you will face problems in recalling and memorizing things. It helps to get good ideas in mind and enhances creativity.
3. Prevents Sleep Disorders: Good sleep helps to prevent mainly insomnia and when you sleep your blood pressure lowers and puts down your heart and blood vessels at rest. High blood pressure causes heart disease and leads to stroke.
4. Improves Your Mood: It boosts your energy level and keeps you physically active and you are more alive and feel fresh. Good sleep equals a good mood.
5. Can Increase Physical Performance: Sleep deficiency leads to obesity, diabetes, and health problems but good sleep helps to improve your concentration power. when you do exercise after regular workout tiredness is a must and it will definitely give you relaxation to sleep.
6. Helps in Losing Weight: Studies found that short sleep leads to increase weight and higher body mass index. Sleep deprivation leads to a craving for foods, especially at night and high sugar and fat calorie content impacts body weight.
7. Helps in Good Interaction with People and Affects Emotions: When we are motivated and satisfied, we treat people in a very good way and interact socially, and being weary will affect our response to humor hence concentrating on sleep will only lead to becoming more social and leaves you alone.

Conclusion

Prioritize your sleep and apart from all other activities, sleep well. Have a sleep of 7 to 9 hours. Just like you never forget to eat food, the same gives importance to sleep too. We know very well that lack of sleep has negative consequences then why does that work, avoid negligence, and it’s surely the time to give sleep attention. When you sleep, your brain at that time also works and does some important tasks, so it’s important to have a good sleep. 

FAQ’S

1. How you can prioritize your sleep?

Ans: Have a bedtime routine and follow that regularly:  it has been found that when you do one thing daily then it becomes your habit. Similarly in starting, you should set an alarm and wake up. Gradually, it will become your habit and you will wake up yourself. Just do it will happen.

Turn off all electronic gadgets before going to sleep: keep aside all your electronic gadgets to avoid any disturbance. Phones emit blue radiations that reduce the melatonin levels in the body. When this melatonin reduces, your sleep also affects.

Have a good sleep environment: when lights are on, it’s difficult to fall asleep, hence a dark, quiet, and cool room helps in good sleep and you should have comfortable pillows, mattresses, bed linens, etc. if noise interrupts, and use earphones.

Take little naps in the daytime: avoid sleep during the daytime as it will impact the nighttime. Take 30 mins nap or avoid sleep in the afternoon.

Sleep when you are fully tired: sleep when you are tired because lying on the bed and overthinking, tossing, and turning here and there will get you only bad vibes.

2. Name the diseases caused by sleep disorders? 

Ans: insomnia, restless legs syndrome, narcolepsy, sleep apnea

3. How not having proper sleep is dangerous?

Ans: it can increase the chance of heart disease, high blood pressure, heart attacks, and strokes, and lowers the immune system.