04 Feb Sleep Hygiene: Get the Slumber you Need
Are you one of the many in the world who has difficulties in sleeping? Changing your sleep hygiene could be the only thing keeping you from a better night’s sleep.
What is sleep hygiene?
Sleep hygiene is imperative to ensure a good night’s sleep. Not only does it help you sleep better, but it’s known to be a fantastic way to treat a wide range of sleeping problems, including insomnia. Sleep hygiene is the certain practices and habits you should follow to maintain a good sleeping pattern and prevent various sleeping disorders.
Following the right sleep hygiene results in an excellent quality of rest every night. And because of this, you have ensured a better mood, a positive mindset, and the motivation to continue moving forward rather than stay tired and groggy. As you continue healthy sleep hygiene, just like following a yoga practice or new musical instrument, positive results will follow.
Change your sleep schedule
If you’ve ever asked yourself, “Why am I always sleepy all the time?” or “Why am I tired in the morning?” your sleep schedule needs to change. What is a sleep schedule anyway?
People sleep anytime they can and once their work is done, but that’s actually a bad habit! With your work or studies interfering with sleeping patterns, not only will you have a difficult time sleeping from the erratic schedule, but chances are that you won’t get enough of it as well. It doesn’t only affect your quality of sleep, but the amount of time it takes to do so.
The average time to fall asleep would usually be about 10 to 20 minutes. If it takes you shorter, you may have been especially tired during the day. If it takes longer and you have a hard time when trying to fall asleep, then there are various things your body may be telling you.
If you are the latter, the below can help with your sleep schedule and the amount of time it takes for you to fall asleep.
Improve your environment
Making simple and small changes to your bedroom can make all the difference in falling asleep.
Light: Exposure to the light stimulates the body and mind, which has you feel awake and alert (the last thing you want when trying to go to sleep). Melatonin, a necessary hormone for sleeping, rises as darkness begins to fall, while the hormone levels lessen as the day comes. So create a dark room for optima sleep.
Temperature: Think of your bedroom as a cave. The cave should be cool, dark, and quiet, so you are able to rest well. Keep the temperature level between what’s recommended (15-20 degrees celcius). Sounds cold, but our body temperature goes down when we sleep and begins to rise when we wake, therefore the more cool the room the more comfortable our sleep.
Sound: If you live near a busy road or you are generally a light sleeper, white noise has many positive effects. Nature sounds, with rain and thunder can work for many, even the sound of a gentle fan humming or clock by your bed can help some.
Comfort: Invest in a good mattress. Flippable mattress are great as they will last longer. Memory foam mattresses are also great!
Smell: A dusty or damp room means your sleep will be interrupted. A diffuser for large room is a great investment when using essential oils for energy and relaxation. You’ll be surprised with how much it can calm you after a hard day’s work, and create a recognition in your brain that that smell, means sleep time.
Create a routine
From reading a book, eating the right foods before bed, what your sleeping position is and meditating, creating a routine that you continuously go back to will create a sound slumber. Not only does sleep hygiene help with sleeping disorders, but it aids in staying energised and active. And with the right sleeping habits to correct your sleep hygiene, you can maintain an overall healthy lifestyle.
This article has been edited and re-published from A Sleep Wolf.