Were you able to ask someone you know if how was their sleep last night? What was their answer? Probably, most of them would say it was not so good. Well, everybody loves to sleep but apparently, not all of us are fortunate enough to get a quality one. Some would even say that they are lucky enough to get at least five hours of sleep. Sounds bad, but pretty much that’s the ugly truth about sleep. Sleep deprivation can be caused by various factors which can pose health risks to and trigger medical conditions which is why sleep the ultimate rest that you should value.
Despite the fact that most of us want to get a better quality of sleep at night, yet it’s hard to achieve at time. Researches and studies have revealed that exercise, healthy diet and good sleeping habits could greatly help sleep. The combination of these three key factors is highly recommended by experts as well as doctors. But, have you heard of sleep hygiene? According to the National Sleep Foundation, it is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness. It is also important in maintain a regular wake and sleep pattern. Here are six excellent sleep hygiene tips for a better snooze.
1. Avoid Napping During The Day
Taking a nap during the day can disturb the normal pattern of sleep. This is why you should avoid it in order to achieve a better quality of sleep. Following a regular sleep schedule could help ensure consistent of sleep while daytime naps reduce sleep drive which causes difficulty in falling or staying asleep at time. Experts say that if you feel tired or sleepy, keep it short and it should be before 5 pm.
2. Adequate Exposure To Natural Light
Adequate light exposure is important in keeping a healthy sleep-wake cycle which is why you should ensure to get enough everyday. Also, let in the light first thing in the morning and get out of the office for a sun break during the day. This way, you could get the natural light that your body needs when night time comes.
3. Regular Relaxing Bedtime Routine
One of the common factors of sleep deprivation is overthinking due to arguments or problems. Given this, if you have problems, better write them down and set things aside because if not, it’ll keep you alert and awake whole night. Don’t bring your problems to bed, instead establish a relaxing bedtime routine such as taking a bath, read a book or watch TV.
4. Avoid Smoking
If you are smoking, then you should avoid taking it during or before bedtime. Cigarette smoking disrupts the body clock which can lead to depression and anxiety. It prevents you and your body to get a good sleep. Researchers found out that even short-term smoking decreases the protein-controlling molecule of the body which controls the body clock.
5. Say No To Caffeine And Alcohol
Coffee and alcohol should be avoided as well at least six hours before bedtime. These stimulants disrupt sleep and keep you awake at night. Coffee and alcohol could both prolong sleep latency, shorter total sleep time, increases in light sleep and shortening of deep sleep time, as well as more frequent awakenings. This is why you have to control your thirst for it if you want to have a better snooze.
6. Associate Your Bed With Sleep
At night, limit your bed to sleeping and sex only. You shouldn’t use your bedroom for watching TV’s or movies on laptops or phones. Keep your work materials of the room either. You should also turn your room into an environment perfect for sleeping such as: using blackout shades or eye mask and lowering the volume of outside noise with earplugs or a “white noise” appliance.
Indeed, keeping your bed clutter-free, quiet, dark and cool can help promote a better and sound slumber. Another therapy that could help you sleep in your room is music. Setting a soft and low volume music at night could help improve sleeping patterns and quality of sleep. Consider the best sleeping positions as well to make it more comfortable for you to sleep. Whether you are a back, side or stomach sleeper, you can always find comfort in relaxing pillow solutions for a deep snooze at night. Have a glass of milk before bedtime, relax in the comfort of your bed and drift into a sound slumber. Sweet dreams!