Getting a good night’s sleep can be elusive for an array of reasons, however, it is crucial for optimal health and wellbeing that we each get enough good quality sleep every night. There are several ways to achieve this, and sleep hygiene plays a large role.
Healthy, deep sleep that follows optimal sleep cycles is essential for good physical and mental health. It leads to better productivity, greater quality of life, and increased levels of personal safety, especially in the workplace and on the road. Whether you are a child or an adult of any age, good sleep habits are the key to your overall wellbeing in your daily life.
What is Sleep Hygiene?
The term “sleep hygiene” simply refers to habits which enable you to have a good night’s sleep.
Too many people have bad habits which negatively impact their sleep. This can lead to an array of sleep issues including insomnia, nightmares, nighttime wakefulness, snoring, and daytime fatigue. These bad habits can become reinforced and may have effects that last for many years and even decades.
The good news is that you can adopt and ingrain simple good habits (“sleep hygiene” practices) which may dramatically improve the quality of sleep you enjoy on a nightly basis.
Sleep Hygiene Tips
- Listen to your Body Clock – we all have an internal “body clock” which is controlled by the brain. Internal processes including body temperature, brain states, and the sleep-wake cycle are synchronized to this internal clock. Working with rather than against your body clock will enable a better night’s sleep.
Tips to work with your natural body clock include:
- Go to bed when you feel sleepy
- Get up at the same time every day
- Stay up until you feel sleepy
- Expose yourself to natural light early in the day
- Facilitate a great Sleeping Environment – create a calm and restful environment for sleep:
- A comfortable, good quality mattress
- A dark room
- A cool but not cold room temperature
- Quiet (invest in earplugs for sleep if necessary)
- Use your bedroom for sleep and intimacy only – not for working or watching TV
- Turn your clock to the wall so you can’t watch the time if you wake through the night
- Relax – don’t panic if you can’t sleep. Get up, have warm milk or chamomile tea to drink, and consider a warm bath before bedtime to help you relax. If you enjoy reading, read before sleep but not on a backlit device. Consider meditating and focus on relaxed breathing to help you fall asleep.
- Avoid Drugs – this includes saying no to sleeping pills (which mask the causes of sleep issues and result in daytime sleepiness) and cigarettes, which act as a stimulant. Alcohol is a depressant however it impinges on natural sleep patterns. It also leads to wakefulness and the need to go to the toilet during the night. Drink in moderation and not too soon before bedtime.
- Other Tips include:
- Exercise regularly but not too close to bedtime
- If the weather is hot, have a cool bath or shower before bed
- Put down your phone and turn off digital devices at least an hour before sleep
- Avoid caffeine from late afternoon
- Avoid daytime napping. If you do nap, set an alarm so you don’t sleep longer than an hour at most.
- Eat dinner earlier in the evening
- Address issues such as snoring
Visit SnoreMD in 2020
SnoreMD is an Australian brand of a revolutionary device that has helped thousands of people get relief from snoring and related sleep issues. It’s a biomedically-engineered mouth guard that helps alleviate snoring by gently repositioning the lower jaw during sleep. This helps open the airways and reduce the likelihood and severity of snoring.
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Visit our website today to learn more or call us on 1300 606 417.