Getting enough high-quality sleep is essential for brain function, problem-solving, and self-control. In this blog, we will explore sleep hygiene. This means practicing good habits to improve sleep quality. Quality sleep is important for physical health and mental well-being. Research shows that not getting enough sleep can lead to mental health issues. For example, treating depression often includes improving sleep patterns. One study found that 87% of people with depression felt better after focusing on their insomnia and getting good sleep for eight weeks.
This shows the strong link between sleep and mental health. Therefore, it’s crucial to explore ways to achieve restful and rejuvenating sleep. So, how can we improve our sleep? Let’s look at some effective strategies.
1. Keep a consistent sleep schedule
Sleep hygiene includes practices and routines that help our brain and body prepare for sleep. Following a consistent pre-sleep routine can trigger the body’s autonomic nervous system. This signals to the brain that it’s time to wind down and rest.
Just like any skill, sleeping well can be improved with practice. First, it’s important to create a regular schedule for going to bed and waking up. Try to do this at the same time every day. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Next, setting the right atmosphere is crucial. Dim the lights, keep the room cool, and reduce stimulating activities. These steps can help you relax and prepare for a good night’s sleep.
Engaging in calming activities before bedtime can help signal to the brain that it’s time to unwind. For example, reading a book or taking a warm bath are great options. On the other hand, activities like watching television or doing intense exercise should be avoided. These can stimulate the brain and make it harder to fall asleep. By incorporating these sleep hygiene practices into our daily routine, we can train our brain to recognize when it’s time to sleep. This will ultimately lead to improved sleep quality.
2. Routine before Sleep
One helpful strategy is to establish a bedtime routine. For example, in the evening, you can have a light snack, change into pajamas, brush your teeth, and then get into bed. After that, you might read a book or say a prayer before going to sleep. In addition to a bedtime routine, there are daytime habits that can help you fall asleep and stay asleep. First, limit your daytime naps to less than 30 minutes. Also, avoid screen time before bed. Devices like phones, tablets, and TVs can be very stimulating and trigger your brain’s alertness.
The light from screens has a bluish tint, similar to morning light, which can signal wakefulness. Research shows that blue-toned lights increase alertness, while red or yellow lights promote calmness. If you need to use your phone or tablet before bed, check for a night shift setting. This setting shifts screen colors toward red and yellow.
Additionally, reduce your screen brightness as much as possible. Use a night mode for reading, which makes the text appear as white letters on a black background. Many programs have this option. Finally, activate “do not disturb” mode on your phone while you sleep. Avoid checking work emails or reading stressful content, like news or social media, right before bed.
3. Limit the use of Caffeine
Remember to pay attention to your caffeine intake. Try to avoid caffeine for at least 4 to 6 hours before bedtime. Even one cup of coffee or tea in the morning can affect your sleep for up to 48 hours. If you’re unsure how caffeine impacts you, consider going off it for a week. At first, you might feel more tired. However, by the fourth day, you may start to feel better. You can expect improved sleep, better energy, increased focus, and fewer nighttime awakenings. Many people find they feel better without caffeine, reporting improvements in energy, mood, and sleep within a week.
It’s also important to avoid rich, heavy, or fatty foods before bed. These can cause heartburn or indigestion, which disrupts sleep. However, being hungry can also keep you awake. Consider having a light snack, like a banana with peanut butter, before bedtime. Additionally, clinical studies show that a warm glass of milk before bed can be as effective as some sleep medications. If you’re not sure about drinking warm milk, you might want to give it a try.
4. Exercise and Environment
Incorporating regular exercise into your daily routine is important. Even just 10 minutes of physical activity can significantly improve your ability to fall asleep. To create a good environment for sleep, minimize external stimuli like light and sound. You can use earplugs, blackout curtains, or eye masks to block anything that might keep you awake.
Before bedtime, consider engaging in a relaxation routine or meditation. Activities like progressive muscle relaxation or guided imagery can help prepare your mind and body for sleep. You can find helpful instructional videos or audio guides for these practices. To strengthen the association between your bed and sleep, use your bed only for sleeping. Avoid doing activities like watching TV or working on your laptop in bed. These stimulating tasks can interfere with your brain’s ability to recognize your bed as a place for rest.
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If you’re having trouble falling asleep or getting back to sleep after waking up, try getting out of bed. Engage in a mildly stimulating but boring activity. For example, listening to a dull audiobook or a documentary can help. This approach may ease you back into a relaxed state, making it easier to fall asleep again.
