Did you know that good sleep hygiene helps with your brain function, improves your mood as well as your health?
It cannot be denied that everyone yearns for a good night’s sleep. Nothing beats waking up the following morning feeling your very best and ever ready to take on the day.
Now, that’s the ideal situation but in reality, not everyone has a good night’s sleep daily. While, the occasional disrupted sleep do happen, an ongoing occurrence of poor sleep will no doubt affect your day and concurrently, your quality of life.
Your sleep quality is generally based on these factors – the amount of time it takes for you to fall asleep, how long you’re asleep in bed and the amount of times you would wake up during your sleep.
If you are having trouble sleeping, there could be one or more reasons behind it. Some of the causes can be managed with some lifestyle adjustments whereas some may require professional help such as from a sleep expert, psychologist or even a pharmacist.
While there is no ‘one solution for all’, there are some helpful steps that will generally help to improve your sleep habits and quality.
If you’re having trouble sleeping, perhaps trying these sleep tips can help you wake up feeling refreshed!
#1 A CONSISTENT SCHEDULE
You might assume that it’s best to wait until you’re feeling really tired before heading to bed. If you choose to practice this, you’ll realise that your sleep schedule will vary and become inconsistent. Believe it or not, even if it feels like you had a good night’s sleep, it is not an ideal plan in the long run. Ultimately, this will affect your sleep hygiene as there will be days where you’ll clock in a good number hours and there will be days with a shorter night’s rest.
Instead, it’s better to have a consistent sleep schedule that will give you at least seven hours of sleep daily. After all, that’s the recommended amount of sleep for a healthy adult.
If you do not have a consistent sleep schedule, creating and adjusting to one will require some patience and determination. If you do not fall asleep within 20 minutes or so, you could try doing something relaxing such as reading a book, listening to music, praying or meditating. As tempting as it is, it’s best to avoid any screens before bedtime.
#2 PAY ATTENTION TO YOUR MEALS
There’s a saying that goes, “Eat like a king in the morning, like a prince for lunch and a pauper at night”. In other words, it’s good to have a hearty breakfast and as the day goes by, it’s recommended for you to have smaller meals.
This can be helpful because feeling too stuffed and heading to bed not long after dinner, can cause stomach discomfort. The same goes if you’re on the other end of the spectrum, whereby you head to bed without dinner and this could cause hunger pangs in the middle of the night.
It’s always best to listen to your body and eat a balanced meal, with a portion that’s just right for you.
#3 IMPROVE YOUR SLEEP WITH A HEALTH EXPERT
Sometimes, sleeping difficulties and poor sleep quality stems from external factors such as the type of medication that you’ve been prescribed. If you find that you’re having trouble sleeping after you’ve started on a new medication regime, it’s best to speak to your doctor or a pharmacist about it.
Besides that, stress and certain medical conditions can affect your sleep too. Not to worry, help is available. There are medical experts that can help you manage the contributing factor and ultimately, guide you towards having better sleep hygiene once again.
#4 DEDICATE SOME TIME FOR PHYSICAL ACTIVITIES
There’s more to exercising than just losing weight. Exercising can also help with your sleep hygiene. However, it’s important to take note that exercising moderately is key and the hour of the day that you choose to exercise also plays a role. For some individuals, exercising too close to bedtime might keep you awake instead. This can be due to several reasons such as the release of endorphins that can create more brain activities.
If you’ve not heard of endorphins, they’re a type of hormone that your body releases during activities such as when you’re exercising, having a massage, eating and having sex. This hormone helps to reduce stress and improve your wellbeing. However, as the release of this hormone could also keep you awake, it’s best to exercise at least two hours before bedtime. This is so that, by the time you’re ready to wind down for bed, your brain would be ready to do the same as the endorphin levels would have subsided by then.
Again, this may not apply to everyone but if you do realise that you’re not able to fall asleep easily if you choose to exercise at night, perhaps it’s good to consider switching your workout time to an earlier part of the day.
#5 SET THE RIGHT BEDROOM ENVIRONMENT
Your bedroom is like a sanctuary, a place for you to unwind and rest. The environment that you set for your bedroom will no doubt set the tone to your sleep hygiene too.
Ideally, a restful environment that is cool, dark and with no sound distractions would be great. Of course, this is a general guide. Feel free to adjust accordingly and create an environment that suits you best. After all, it is a special and important room that is just for you.
Some tips include:
- Using earplugs if your bedroom is situated near a busy street or area.
- Use thick curtains or also known as ‘blockout’ curtains to keep light away from your bedroom.
- Avoid having screens in your bedroom such as a television. You may have your phone but it’s good to put it away when you’re winding down for bed.
From the early to the golden years, the importance of a good sleep hygiene is one essential need that does not change throughout the years. Try these tips and speak to an expert if needed to regain your sleep quality and improve overall wellbeing.
