Sleep Hygiene – What It Is And How Can You Improve It?

Ben Franklin said, and we have all heard it a zillion times, “Early to bed and early to rise makes a man healthy, wealthy, and wise.”

The world wouldn’t have the unhealthy, poor, and foolish if only falling asleep was as easy as it sounds!

According to the American Sleep Association, the country has about 50 to 70 million adults that suffer from sleep disorders. Furthermore, Penn Medicine News reported that about 1 in 4 Americans develop acute insomnia every year.

While there can be several causes of sleep issues, poor sleep hygiene is one of the most important ones. Therefore, we deemed it necessary to discuss it.

What is Sleep Hygiene?

Sleep hygiene is simply a term for good, healthy sleep habits.

Developing a good sleep hygiene is a comprehensive process, involving multiple factors ranging from your routine to food to bedroom environment.

Top 4 Tips to Improve Sleep Hygiene

Improving sleep hygiene is one of the easiest ways to set yourself up for a good night’s sleep. Here are some simple, but highly useful tips for you to do so:

1.     Follow a Sleep-Wake Schedule

Go to bed and wake up around the same time, every day. It may be difficult in the beginning, but it will help reset your circadian rhythm. Having a healthy circadian rhythm not only helps you sleep well at night, but also helps you stay alert and energetic throughout the day. It is also crucial for overall health. Aim to get seven to nine hours of sleep every night and make sure to follow the same sleep schedule even on weekends and vacations.

2.     Limit Caffeine and Nicotine to the First Half of the Day

It is common knowledge that these chemicals are stimulants and interfere with sleep. Therefore, limit your consumption of coffee, tea, fizzy drinks, chocolate, and tobacco (in any form) ideally to the first half of the day. However, if you find that difficult, stop using these products at least four to six hours before bedtime.

3.     Create a Relaxing Bedtime Routine

There are no set rules for building a bedtime routine; you can choose any activities that help you unwind and relax. However, it shouldn’t include using any electronic device because they not only distract your mind, but the blue light that these devices emit can also reduce the levels of melatonin in your body.

Some of the activities that can help you relax before sleep include taking a warm shower or bath, meditation, reading (so long as you can put the book down), or listening to light, soothing music.

4.     Set Up a Good Sleep Environment

Having a quiet and comfortable place to sleep is crucial to getting a good night’s sleep. There are multiple factors that contribute to creating a good sleep environment, such as eliminating noise and distractions, setting the thermostat to a moderate temperature, and limiting light. However, having a comfortable mattress is the most essential. No matter how calm and relaxing your surroundings are, you wouldn’t be able to fall and stay asleep unless you have a quality mattress. If you’re looking for a high-quality mattress, shop at Wolf Mattress. With over 146 years of experience, we know how to make a high-quality, comfortable mattress.

To Sum Up

Poor sleep hygiene is one of the leading causes of uncomfortable and inadequate sleep, which over time can lead to serious health problems. Invest time and effort in improving your sleep hygiene before it takes a huge toll on your health.

Image Credits

Photo by Damir Spanic on Unsplash

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