Healthy sleep hygiene habits refer to a set of practices and routines that can help you establish and maintain good sleep habits. Following are the seven best sleeping healthy habits:
1-Stick to a consistent sleep schedule:
Sticking to a consistent sleep schedule is an important aspect of maintaining good sleep hygiene and improving overall sleep quality. Maintaining a consistent sleep schedule can allow your body’s internal clock (circadian rhythm) to adapt to a predictable sleep-wake cycle, leading to quicker sleep onset, longer sleep duration, and a more refreshed wake-up experience.
2-Create a relaxing bedtime routine:
Choose a bedtime that allows you to get 7-9 hours of sleep each night and stick to it, even on weekends. Avoid doing stimulating activities like exercising, watching TV, or using electronic devices for at least 30 minutes before bedtime. Instead, choose relaxing activities like reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.
3-Create a sleep-friendly environment:
Make sure that your sleeping environment is cool, devoid of light, and free from noise.. Use comfortable bedding and pillows, and consider using blackout curtains, a white noise machine, or earplugs to create a soothing sleep environment. Making a relaxing bedtime routine helps you sleep better.
4-Avoid stimulants:
Avoid caffeine, nicotine, and alcohol before bedtime. These substances can interfere with your sleep and cause you to wake up frequently throughout the night.
5-Exercise regularly:
Exercise can help improve sleep quality and promote better sleep. Regular physical activity has been shown to increase the amount of deep sleep, reduce the amount of time it takes to fall asleep, and decrease the frequency of waking up during the night. Finishing your workout at least 3 hours before bedtime is advisable as exercising too close to bedtime may impede sleep onset. It can elevate heart rate, body temperature, and alertness levels, which can disrupt the body’s natural sleep processes.
6-Limit screen time before bed:
The blue light emitted by electronic devices such as smartphones and computers can interfere with your body’s production of melatonin, a hormone that helps regulate sleep. Avoid using electronic devices before sleeping.
7-Practise relaxation techniques:
Techniques such as deep breathing, meditation, and yoga can help calm your mind and promote relaxation, making it easier to fall asleep and stay asleep.
By incorporating these healthy sleep hygiene habits into your daily routine, you can improve the quality and duration of your sleep, leading to better overall health and wellbeing.
