What is Sleep Hygiene & How do we create it?
Sleep hygiene is a term used to describe healthy sleep habits or behaviors that you can engage in to help improve your ability to fall and stay asleep throughout the night. Developing and practicing good sleep hygiene throughout the day impacts the quality and quantity of sleep you get each night. It is also essential for your physical, mental health and well-being in general.
Smart sleep habits that can help you sleep better include:
1. Maintain a Consistent Sleep Schedule. Maintaining a consistent sleep schedule by going to bed and waking up around the same general time every day helps with routine and leads to better sleep. Consistent sleep patterns are also affected by the amount of sleep you receive each night. Adults require at least 7 hours of sleep per night, while older adults over 60 require 7 and 9 hours. If you're having trouble falling asleep, try to limit or avoid taking naps during the day if at all possible.
2. Create a Nightly Routine. Creating a nightly routine that includes something you enjoy can assist you in relaxing and getting ready for bed. Reading a book, taking a bath, meditating, practicing restorative yoga, stretching, listening to soothing music, or journaling are all activities that help you transition from wakefulness to sleep.
3. Make a Sleep-Friendly Environment. A good sleeping environment can make it easier to sleep. This environment should ideally be free of electronics, at a comfortable temperature, and dark enough to allow you to fall asleep. Aim to turn off all electronics, including phones, televisions, tablets, and laptops, at least 60 minutes before bed. Turn off or dim all lights in your room, and make sure the thermostat to set to 60 to 67 degrees Fahrenheit, which is the recommended bedroom temperature.
4. Regular exercise can help improve sleep amount and quality. Also, if you work out in the evenings, there is no need to switch to mornings. The study concluded that moderate-intensity exercise done 60-90 minutes before night should not interfere with sleep. However, strenuous activity for more than 60 minutes before night may cause sleep issues. So reserve your high-intensity workouts for the morning and do yoga, strolling, or low-impact swimming before night. Be aware of what you eat and drink before bed. A good night's sleep begins with a flat stomach. Large meals before bedtime, especially those high in fat, have been linked to insomnia.
5. Caffeine Consumption Should Be Mindful. Consuming this stimulant too close to when you want to sleep can make it difficult to fall asleep. If you regularly drink caffeinated beverages such as coffee, tea, or soda, try to finish them earlier in the day rather than later in the evening. Taking caffeine for six hours before bedtime can make sleeping difficult.
6. Seek Professional Assistance. Making an appointment with your doctor to discuss sleep issues can help you determine if you have any underlying conditions causing your sleep problems. It also allows you to create a sleep hygiene plan that works for you. They may refer you for a sleep study to see if you have obstructive sleep apnea, central sleep apnea, insomnia, hypersomnia, or REM sleep behavior disorder.
