Proper sleep hygiene is essential for healthy living. The average person will spend one third of his or her life sleeping, hence the importance of good sleep habits. The following is a brief collection of advice for maintaining proper sleep hygiene.
· Use Biological Cues: Do not try to sleep if you do not feel tired. Your sleep does not have to coincide with the clock. Try to sleep prior to midnight, though.
· Use Nature’s Cues: In short, sleep when the sun does. Natural light is an example of what scientists call an environmental cue. Environmental cues tip off our bodies and minds to follow patterns that have been evolutionarily beneficial to our species.
· Avoid Napping: Try not to nap in the late afternoon or in the evening. Doing so may interfere with your ability to fall asleep later. Also, try to avoid taking excessively long naps.
· Develop a Sleep Routine: Creating and maintaining a sleep routine will help your body wind down and prepare for sleep. A routine is equivalent to creating your own environment cues that your body and mind begin to recognize as time to sleep.
Go to bed and get up at the same time everyday, even on weekends. This is the foremost practice in developing a routine.
Take a warm bath 90 minutes prior to going to bed. Temperature plays a vital role; keep the room cool and the body warm.
Set the mood for sleep. Keep the room dark, quiet and cool. Unplug the phone and turn off the TV.
If you like, provide yourself with background noise by using a fan or playing soft, relaxing music or ambient natural sounds.
· Stop Watching the Clock: There is no need to create extra anxiety for yourself because you cannot sleep. In fact, it is more beneficial to get up and do something boring until you feel sleepy than it is to lie in bed tossing and turning for 20-30 minutes.
· Maintain Beneficial Intake of Substances: Do NOT ingest caffeine, nicotine or alcohol within 6 hours of bedtime. DO NOT eat large meals prior to bedtime. Instead, enjoy a light snack, as an empty stomach can be just as disruptive. DO NOT consume excessive amounts of fluids prior to sleep.
· Clear Your Mind: Do not go to bed and fret or worry about stressful events you endured the day before. It is also advisable not to ruminate over issues that will occur in the upcoming days.
· Use Your Bed Correctly: Your bed is designed for sleeping, not watching TV, reading or eating. When you lie down in bed, your mind and body should equate that with sleep. One exception is sexual activities.
· Exercise: Regular exercise is a key ingredient to good sleep hygiene. However, timing is everything; try completing your exercise regimen at least four hours before bedtime.
· Consult a Physician: There is nothing wrong or abnormal with consulting a physician when confronted with persistent sleep issues. Excessive daytime sleepiness, falling a sleep frequently and at inappropriate times, as well as not being able to sleep, are good reasons to consult a doctor.
When in doubt get some help.
Proper sleep hygiene is something that you can control. Just follow these 10 easy tips:
1. USE BIOLOGICAL CUES;
2. USE NATURAL CUES;
3. AVOID NAPPING;
4. DEVELOP A SLEEP ROUTINE;
5. STOP WATCHING THE CLOCK;
6. MAINTAIN BENEFICIAL INTAKE OF SUBSTANCES;
7. CLEAR YOUR MIND;
8. USE YOUR BED CORRECTLY;
9. EXERCISE;
10. CONSULT A PHYSICIAN.
Often, difficulty sleeping can be addressed without medical intervention, simply by improving one’s sleep hygiene.
Read below for simple steps you can take to drastically improve the quality of your sleep.