Do you find yourself turning on the bed or staring at the ceiling fan in the hopes of falling asleep? Or do you wake up in the middle of the night thinking it's already morning?
Don't be overly concerned. We have all been there at some point in our lives. Many people find it difficult to get enough sleep in the fast-paced economy of the twenty-first century. Maintaining good sleep hygiene is crucial to get a good night’s sleep.
What is sleep hygiene and why is it important?
Sleep hygiene refers to having good sleeping habits as well as a conducive bedroom environment that allows for uninterrupted and sound sleep. Let's take a look at some of the more practical ways to develop better sleeping habits.
Our bodies are equipped with an evolutionary biological clock that has been fine-tuned over millions of years.
Maintaining a consistent bedtime and wake-up time will assist your internal clock in determining when to sleep and when to awaken.
A bedtime routine, such as listening to soft music, reading a book, or brushing your teeth, will help your body send signals that it is time to sleep.
A quiet, dark and cool bedroom may help induce sleep faster and help you stay asleep more easily.
For most people, the right bedroom temperature is between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for a comfortable sleep.
Too much light or noise can interfere with your sleep.
If you live in an area where eliminating light or noise is difficult, there is no harm in using sleeping aids such as eye masks, ear plugs etc.
Devices such as cell phones, televisions, and laptop computers emit blue light, which appears to affect the quality of your sleep.
Furthermore, the content on these devices can pique your brain's interest and impede the onset of sleep.
It's a good idea to turn off electronics at least 30 minutes before bedtime.
This is the most overlooked factor when it comes to maintaining good sleeping habits.
Working out regularly has myriad benefits including assisting in better quality of sleep.
Studies have shown that just 30 minutes of exercising daily can stabilize the mood and de-stress the mind which can increase the amount of deep sleep that you get.