Written by Anusree Radhakrishnan | Reviewed By John Victor | Updated On November 20, 2022
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Everyone knows that they should sleep well. But the problem arises when they take it for granted and not realizing its importance until it affects the quality of life significantly. By having good sleep, both physical and mental health can be improved, as well as the overall productivity and thus the quality of life.
Before describing what sleep hygiene is, it is essential to know what happens to the human body when it receives less than adequate amount of sleep. Sleep deprivation can cause impaired mood, judgment, ability to learn and maintain information. It also leads to different health problems including cardiovascular disease, obesity, diabetes, metabolic syndrome, and increased mortality.
Sleep-wake circadian rhythms are regulated by a hormone called Melatonin. It is a naturally produced hormone by pineal galnd which gets further released into the bloodstream. Darkness gives the signal to the brain to stimulate pineal gland in order to produce melatonin and the light stops its production. This is how melatonin regulates circadian rhythm and synchronize sleep-wake cycle with day and night. Also, the pattern of sleep varies depending on several factors such as age, physiological and psychological conditions, demands of the occupation and lifestyle.
Sleep hygiene is a variety of day to day practices and personal habits that helps in increasing the quality of sleep obtained. Maintaining sleep hygiene is also a non intrusive behavioral therapy which is used to treat insomnia. Frequent sleep disturbances and daytime sleepiness are the important signs of poor sleep hygiene. Also, if falling asleep takes a lot of time, then evaluating the sleep routine should be considered.
Following are some of the scientifically proven habits that can bring sleep hygiene into one’s life:
Limiting day time naps – It is better to not have naps at all during day time. This is recommended because naps could cause sleep fragmentation in the night and may feel tired after waking up. But if its very much needed, limit it to maximum 30 minutes and try not go more than that.
Avoiding stimulants close to bedtime – Substances that could stimulate the brain such as alcohol,nicotine, and caffeine should be avoided close to bedtime. These substances can cause difficulty in initiating sleep. Same should be followed in case of heavy meals. Time to get it digested would keep one awake and ends up sleeping late. Light food is advised and preferably to be taken before 8 pm.
Exercising – Try to exercise regularly before evening and avoid doing rigorous exercises like strength training close to bed time. This would circulate endorphins and the body and cause difficulty in initiating sleep.
Be consistent – Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Also, if it becomes difficult to fall asleep, try not to stay in bed awake for more than 10 minutes. Move to a chair and try to do something mundane and go back to bed when you feel sleepy. Don’t use phone or internet during this period.
Create a relaxing bedtime routine – This routine would differ from person to person. Some common things people have found helpful are a warm bath or shower, meditation, reading a book, listening to light music etc.
Set up a comfortable sleep environment – Make sure the room where one sleeps in is distraction free. It should be quiet, dark and at a moderate temperature. Its better not to install TV in the bedroom and control the usage of various electronic devices. If pets are present and could awaken you, keep them outside the bedroom. Having a comfortable mattress also would help. If your partner have the habit of snoring and disturbs you, communicate this with them and find a remedy.
After following the above tips, you are going to have a significantly improved sleep in terms of quality and would help to feel refreshed in the morning. If it is difficult to fall asleep even after considering the above options, consult a doctor to know further about your physiological condition.
