Sleep hygiene refers to healthy habits, environmental changes and behavioral changes that can lead to a good night's sleep. We cannot emphasise enough on the importance of getting adequate sleep daily. Bad sleeping patterns are caused by years of wrong sleeping methods or certain imbibed habits which can be changed or curtailed. Poor sleep hygiene usually leads to lack of energy and motivation, poor decision making and concentration, causes headaches and mood swings to name a few. If maintaining a schedule and sleep hygiene is in our control, then why not to try and follow it? We have curated a list of 5 tips to maintain good sleep hygiene.
5 Tips For A Good Sleep Hygiene
1. Avoid Mid-Day Naps
With work from home still available to most of us, it's usually considered a boon to take a short nap in order to refresh ourselves. However, it does affect our normal night sleep as we tend to remain awake till late night because of the afternoon naps. It is better to stay awake till night and go for an 8 hour of sleep instead.
2. Avoid Screen Time Before Bed
Avoid using electronic gadgets before going to bed. It has been observed by many that the more time you spend on electronic gadgets like mobile phones, iPads, laptops etc. before your sleep the more are the chances you will not be able to get a good night's sleep. Electronic gadgets keep your brain occupied thus hindering your sleep patterns.
3. Reduce Caffeine Intake
Caffeine is used to get a good start to your day early in the morning as it helps you to shove off sleep. But taking caffeine at night will ruin your night's sleep. Caffeine affects deep sleep, which is needed for the smooth and good functioning of your mind and body. Sleep deprivation through coffee can have other adverse effects over a period of time.
4. Create A Favourable Sleeping Environment
One of the best and the easiest ways to have sleep hygiene is to create a quiet and comfortable sleeping environment. Having a clean room can help you have a good sleep. Clean and comfortable bed, mattress and bed sheet can boost sleep. Wearing comfortable and clean clothing and keeping the room dark and cold can help one sleep faster and for longer.
5. Maintain A Strict Sleep Schedule
One of the most difficult things to implement in the initial stages is maintaining a strict sleep schedule. Fixing the time for sleeping and waking up may sound difficult at the beginning but can work well with your sleep hygiene if you follow it for a prolonged period of time. Once you fix the sleep timing the body gets acquainted with it and you can eventually get the much desired 8-hour of sound sleep.
Follow these quick tricks of sleep hygiene. Do let us know in the comments section below, what tip world for you.