Good Sleep Hygiene: 6 Steps to Help You Sleep Better

Intro

According to Sleep Education, good sleep hygiene is another way of saying good sleep habits. We recommend you read our article on the ideal sleep environment. Why do we say this? Your sleep environment prepares you for sleep. Once you've done that, you'll be ready for good sleep hygiene.



Consult a sleep specialist if you experience constant sleep deprivation or insomnia.

In this article we'll discuss the following:

• Why sleep hygiene is important
• Tips to sleeping better

Why sleep hygiene is important

Good sleep hygiene promotes activity and productivity during the day. It also improves your mood and memory retention. In short, your quality of life will be better if you practice good sleep hygiene. John Hopkins Medicine has stated that kids who practice good habits will improve their thinking. It will also promote healthy metabolic growth.

Tips to sleeping better

The average, middle-aged adult requires at least 7 hours of sleep a night. Sleep Foundation provides recommended sleep duration for all other age groups. Notice that children, from newborns to teenagers, need more sleep.

There are a variety of habits you can adopt to help you sleep better. If you've read our ideal sleep environment, you'll notice that a lot of these steps are similar in approach. What's the difference between the two? Your environment prepares you for sleep, while good sleep hygiene helps you to sleep. Practicing good sleep hygiene will also take a bit of discipline and desire on your part.



1. Commit to a sleep schedule

Consistency is key here. When you go to bed every night at the same time, your body will adjust to your new schedule. Sleeping on a schedule will get you the proper amount of sleep you need. Also, go to sleep when you're most tired. If you're not tired when you go to sleep, then it won't work.

2. Find methods for relaxation

Avoid distractions when you're trying to fall asleep. Your day is full of them, so forget about them when you're trying to sleep. Reading a book will help focus the mind and promote drowsiness. Taking a warm bath or shower will also help. The rise then fall of your body temperature will help promote sleepiness. Dim the lights, avoid TV or loud music, and keep your environment cool.

3. Limit daytime napping

We all love to nap, but napping can be detrimental to your sleep routine. Napping close to your bedtime, even a small one, can disrupt your sleep cycle. The best way to achieve an effective sleep routine is to limit your napping and going to bed early. You'll feel tired and be ready for bed! Your body will soon get the message.

4. Manage fluid intake before bedtime

Have you ever woken up in the middle of the night to go to the bathroom? We'll assume that you have. It's annoying, and can turn a peaceful night into a restless one. Avoid drinking a lot right before your bedtime. But always drink enough to keep you hydrated throughout the night.. Also, avoid alcohol and caffeine before going to bed. If you drink caffeine during the day, plan a cut-off point for yourself. The recommended time is sometime in the afternoon.

5. Exercising will help you sleep

Exercising will spend energy and relieve stress from your body. When you exercise, your heart rate will go up, keeping you alert and awake. If you do it right before bed time, you'll find it difficult to fall asleep. Exercising earlier in the day will allow time for recovery, and soon you'll feel tired enough when you go to bed. Exercising can also help with insomnia and other sleep issues.

6. Limit what you eat before bedtime

Eating a cheeseburger with extra bacon will definitely keep you up at night. If you want to keep your sleep schedule, you need to avoid "hearty" foods before your head hits the pillow. Fatty foods and carbohydrates will put your digestive system in overdrive. Even snacking can disrupt your sleep routine. If you need to snack, limit to healthier foods in small quantities. In fact, your body will enjoy healthier choices, such as fruit and vegetables.

Practice good sleep hygiene today!

Good sleep habits will improve your quality of life by ensuring you sleep better at night. Don't make the mistake by ignoring sound advice. Remember, it takes desire and a bit of discipline to get started. Remind yourself of the benefits it provides, including productivity and focus. Only then can you start sleeping right.