Sleep hygiene: 10 Tips for Better Sleep

Sleep is vital for healthy living. Like balanced diet and exercise, studies show that sleep can prevent and manage many diseases, such as heart disease, kidney disease, stroke, and diabetes.

Getting adequate sleep in today’s world has become challenging due to the many demands of life and work. Yet, it would be best if you made efforts to get good sleep because sleep has a lot of benefits.

Sleep hygiene comprises healthy practices that ensure good sleep. They range from making your bed comfortable to keeping a stable sleep schedule and consciously avoiding all disruptions to your sleep.

Your sleep hygiene practices may be unique to you, and that’s fine as long as they are positive habits that ensure nightlong sound sleep and restful waking the next day.

Importance of sleep

Health professionals and researchers advocate for good sleep for the following reasons:

1. Sleep helps in psychological and physical restoration and recovery of the body.
2. Sleep helps to consolidate memories.
3. Sleep helps to conserve energy.
4. Good sleep aids the growth and repair of brain cells.
5. Sleep helps to reset emotions.

10 Tips for Better Sleep

Sound sleep is essential for maintaining physical and mental well-being. Here are ten things you can do to sleep better at night

1. Keep bedtimes and awakening times constant, even on the weekends.
2. Do not use the bed for watching television, reading, or working.
3. If sleep does not begin within a while, say, 30 minutes, leave the bed and do not return until you are drowsy.
4. Avoid frequent and long napping.
5. Exercise regularly (three to four times per week), but try to avoid exercising in the evening if this tends to interfere with sleep.
6. Discontinue or reduce alcohol, caffeine, cigarettes, and other substances that may interfere with sleep.
7. Eat on time.
8. Sleep on a comfortable bed.
9. Keep your room comfortable by ensuring proper lighting, and a cool temperature, with mosquito and rodent control.
10. If possible, sleep alone. Avoid a snoring partner or one who engages in midnight calls.

A word from HealthFacts to you

Good sleep hygiene applies to everyone. However, the ideal sleep hygiene varies from person to person. You should make different adjustments to identify the pattern that makes you sleep the most. These adjustments can be made gradually over time until you find that ideal pattern for you. You should also note that as helpful as good sleep hygiene is, it is not always enough to solve long-standing insomnia and other sleep disorders. You should see your doctor if your sleep problems persist.

Till next time, stay informed and stay healthy!

Suggested Reading: 5 Ways Oversleeping Can Harm You