Sleep is a necessity that ensures our overall well-being and good health. Unfortunately, nowadays many people have difficulties falling asleep because of various external and internal factors including stress, anxiety, and irregular sleep schedule among others. To help increase the quality of one’s sleep, it is recommended to incorporate the mentioned simple sleep tips into the daily routine. The following article will emphasize the significance of sleep hygiene and provide some useful recommendations for better sleep.
Stick to a Sleep Schedule
Having an established schedule is essential for achieving optimal sleep-wake cycles. As a rule, most adults need 7-9 hours of sleep daily. Sleeping and waking up at the same time every day promotes the regulation of the body clock. It is advisable to follow this rule not only during weekdays but also on weekends and days off. In this way, a person can considerably improve his/her sleep quality and reduce the chances of developing sleep disorders such as insomnia and sleep apnea.
Develop a Bedtime Routine
A regular bedtime ritual serves as a signal for the brain indicating the time to go to sleep. This routine can include such activities as reading a book, having a warm bath, stretching gently, etc. To prevent the disruption of sleep, a person should avoid watching TV, using computer devices or smartphones within one hour before bedtime. Thus, it is better to engage in relaxing activities that prepare the body and mind for sleep.
Ensure a Proper Sleeping Environment
The place where one spends night significantly affects his/her sleep quality. In order to achieve a more relaxing and peaceful atmosphere, one should create a dark, silent, and cool sleeping environment. Blackout curtains, white noise machines, or even earplugs can be helpful in this situation. One needs to maintain the ideal sleeping temperature ranging from 60 to 67 degrees Fahrenheit.
Invest in a Suitable Mattress
A good mattress is an indispensable component that positively affects one’s sleep. When choosing a mattress, it is necessary to take into consideration individual demands for support and pressure. It is suggested to buy the model of medium firmness which contributes to proper alignment of spine and helps to alleviate back pains.
Manage Stress and Anxiety
Anxiety and stress are major sleep disruptors. To cope with such feelings, one can involve in various activities aimed at alleviation of these symptoms. For example, engaging in meditation, yoga, and breathing exercises can help a person relax before going to bed. Besides, a good idea would be keeping a personal journal to write down all ideas that occur before sleep.
Practice Relaxation Techniques
Various relaxation techniques (progressive muscle relaxation, visualization, and mindfulness, for instance) can help one to fall asleep faster. They should be practiced regularly, preferably one hour before bedtime in order to decrease stress and anxiety levels.
Stop Using Electronic Devices
Before going to bed, one should stop using electronic devices because this habit negatively impacts on the quality of sleep. In particular, blue light lowers the level of melatonin which is responsible for regulation of sleep-wake cycle. Therefore, it is advisable to spend at least one hour without the screens of phones, tablets, and computers.
Benefit from Technologies
While the usage of screens reduces one’s sleep quality, technologies can contribute to improvement of these processes. In particular, people can make use of various sleep trackers and apps which help identify problematic aspects. A smart alarm clock which wakes one up during light sleep phase is quite helpful as well.
Consume a Sleep-Friendly Diet
One’s diet directly affects his/her sleep quality. For example, a large meal and beverages containing caffeine negatively impact on this process. It is better to choose light snacks or consume something soothing such as tea or milk.
Avoid Stimulating Foods and Drinks
It is necessary to refuse from consumption of stimulating products including energy drinks, chocolates, coffee, and caffeine. Instead, it is better to opt for calming foods such as turkey, fish, and tea.
Drink Plenty of Water
Hydration is an essential component of proper functioning of the sleep-wake cycle. People should aim to drink at least 8-10 glasses of water daily. However, caffeinated drinks or diuretics that can cause dehydration should be avoided.
Refuse from Consuming Fluids Before Bed
Drinking plenty of water can disturb one’s sleep because it leads to frequent waking. It is necessary to finish consuming liquid at least two or three hours before sleep.
Have Regular Physical Activity
Exercise is crucial when talking about good sleep because it decreases stress and anxiety levels. In order to improve one’s sleep-wake cycle, a person should aim to do at least 30 minutes of moderate physical exercises daily.
Do Not Exercise Before Bed
Exercising before bedtime can disrupt one’s sleep. It is recommended to avoid physical exertion at least two or three hours before sleep.
Seek Professional Help If Required
When facing sleep disorders and troubles with their treatment, it is better to turn to a professional. Healthcare providers are able to identify the reasons behind poor sleep and provide some useful advice related to sleep hygiene.
Never Ignore Sleep Disorders
Problems with sleep should never be ignored because they can negatively affect one’s health and well-being. Such disorders as insomnia, sleep apnea, and restless leg syndrome are not uncommon, but there is no reason for suffering if one follows simple sleep tips and seeks medical help when required.
