“Good sleep hygiene helps regulate the body’s biological clock and improves overall sleep quality,” says Vikas Jain, MD, a sleep medicine specialist at Texas Health Diagnostic Center in Plano, Texas.
So, yeah, definitely a good thing. Except, what yes Sleep hygiene? If you’re not quite sure, you’ve come to the right place. Here’s a quick explanation, and what you should (and shouldn’t) do to get a good night’s rest.
What does “sleep hygiene” mean?
Quality sleep is not only occur. Some habits or behaviors make sleeping more difficult, while others set the stage for a full night’s rest. When experts talk about “sleep hygiene,” they’re basically talking about the latter, according to the Center for Clinical Interventions.
“Sleep hygiene refers to the practices, habits and environmental factors that are critical to obtaining quality sleep. It includes a set of behaviors and conditions that promote restful, uninterrupted sleep,” said Dr. Vikas.
This means sticking to a consistent sleep schedule and bedtime, keeping your sleep space comfortable, and generally avoiding behaviors that make it harder for you to nod off at night.
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What does poor sleep hygiene look like?
Poor sleep hygiene basically includes any nighttime behavior that makes it difficult for you to fall asleep and stay asleep. Dr. Vikas says that in practice, it might look like this:
- Bedtime and wake-up time are inconsistent
- Scroll on your phone or tablet before bed
- Eat a large meal or snack before bed
- Have coffee or alcohol in the evening
- Sleeping in a space that is too hot, too noisy, too bright, or too noisy.
Most of us do these things occasionally and may end up tossing and turning all night long. But when they start to become the norm, it turns into the realm of poor sleep hygiene. You may feel the effects because you consistently get less sleep than you need.
This can lead to problems such as fatigue or irritability during the day, waking up throughout the night, or difficulty getting out of bed in the morning. In the long term, you may be more susceptible to health problems, such as frequent colds, cravings for sugary or fatty foods, and a higher risk of high blood pressure, obesity, diabetes, heart disease, and stroke. (NHLBI).
How to maintain good sleep hygiene
There are many things you can do to correct your bedtime behavior, including the following:
- Stick to the schedule. Keeping the same bedtime and wake-up time “can help your body predict when it will feel sleepy or alert, thereby improving overall sleep quality,” says Dr. Vikas. A little deviation on the weekends – maybe an hour or so – is usually fine.
- Make your sleeping space comfortable. Think of a dark, cool, quiet feeling. Bright light can make it harder to doze off, so consider using a light shade or an eye mask. Lower the bedroom thermostat to between 60 and 67 degrees Fahrenheit. Run a white noise machine or wear earplugs to block out any noise from the outside world, according to UpToDate.com.
- Have an early dinner. Plan to eat your last meal at least three to four hours before bed, and try to swap heavier late-night snacks for lighter options like fruit, yogurt, or nuts, the Cleveland Clinic recommends. Eating too close to bedtime can disrupt your digestive system and, in turn, your sleep.
- Skip the nightcap. Alcohol will initially make you feel sleepy and cold. But UpToDate.com notes that when alcohol begins to leave your system after a few hours, your sleep can be disrupted, leaving you feeling more groggy in the morning.
- Put your phone away. “It’s recommended to avoid screens 60 to 90 minutes before bed,” says Dr. Vikas. The blue light emitted by your phone, tablet or computer suppresses the production of the sleep hormone melatonin. Plus, all those updates or emails can make you feel anxious or nervous.
- Develop power outage procedures. Instead of scrolling (or other high-energy activities like exercise), do something that helps you feel calmer. Dr. Vikas suggests this could be “reading, taking a warm bath, doing relaxation exercises like deep breathing or progressive muscle relaxation, or listening to soothing music.” “These activities help signal your brain that it’s time to wind down and get ready for sleep.”
- Don’t use your bed for anything else. According to Harvard Health, your bed should be dedicated to sleep and sex. Try to keep other things out of there!
By the way, you don’t have to deal with the entire list at once. Pick a habit and do it for a few days, and once you’ve established it, move on to another habit. Before long, you’ll be resetting your entire bedtime routine. Hope to have more fun in the process.
Other lifestyle adjustments to improve sleep
The key to getting better sleep also often depends on what you do during the day. Here are some tips to remember during the day:
- Get some morning sun exposure. Immediately after waking up, draw the curtains and drink coffee on the porch or porch, or go for a walk. you will feel more awake and It’s easier to doze off at night. “Morning sun exposure enhances the suppression of melatonin during the day, making it easier to stay awake, and improves melatonin production in the evening, thereby improving sleep at night,” explains Dr. Vikas.
- Move your body. People who exercise regularly tend to sleep better. Just avoid exercising an hour or two before bed, as this can actually turn you on and make it harder to nod off, says the Cleveland Clinic.
- Cut out caffeine after lunch. Maybe you know not to drink espresso at 6:00 p.m., but caffeine can stay in your system for a long time Hour, So the turn started early in the afternoon. UpToDate.com notes that it’s important to remember that other sources of caffeine, such as soda, caffeinated tea and energy drinks, are also important.
- Be careful about naps. You’re better off skipping them. But UpToDate.com recommends that if you really need to, keep it within an hour and don’t do it later in the day.
How long does it take to get better sleep after improving your sleep hygiene?
You may start to notice changes in your sleep as quickly as possible after implementing some of the above tips. Or, it might take a little time – everyone is different. Generally speaking, “improvements in sleep can usually be noticed within a week of practicing good sleep hygiene,” says Dr. Vikas.
“By making sleep-friendly habits part of your daily routine, you will gradually build a stronger foundation for better sleep,” says Dr. Vikas.
When to see a doctor
If you’ve been practicing better sleep hygiene for a few weeks and your sleep doesn’t improve or you continue to feel tired during the day, tell your doctor. According to the National Sleep Foundation, you may have an underlying sleep disorder that needs to be addressed, such as sleep apnea. Your doctor may refer you to a sleep specialist to conduct an overnight sleep study and rule out any specific illnesses.
