Since childhood, parents have told us: “Wash your hands before dinner”, “don’t forget to brush your teeth” or “It’s time to wash your hair”. We know how to maintain oral, hands, shower and nail hygiene, but we never hear about sleep hygiene. Most of us don’t even know what it means, so let’s figure it out.
What is sleep hygiene?
A fair amount of healthy habits that improve the quality of your sleep make up the definition of sleep hygiene. Not only before bedtime but during the day, you have to follow specific rules that will be beneficial during your sleeping hours. To distinguish between sleep hygiene and good sleep hygiene, we’ve gathered some top tips.
- Sleep schedule. Going to bed and waking up at a specific time is not only a great organizational skill, but one of the best tips for sleep hygiene. It helps to prop up your body’s internal clock.
- Monitor your sleep. If you know what’s happening when you sleep, you take full control of it. The easiest way to do it is by using an anti-snoring app Goodsomnia Lab. It tracks and analyzes sleep, how you cope through sleep stages, whether you snore and prevent OSA.
- Skimp on naps. Naps are associated with a pleasant way to rest, but they steal your night sleep. Try to limit your naps, and it’ll be easier to get rid of them completely.
- Do yoga. Yoga is considered one of the most beneficial sleep hygiene tips. A ten-minute practice helps to release muscle tension before bedtime and decreases stress and anxiety.
- No snacks at night. Grabbing some food or drinks late at night goes against your circadian rhythm, which is responsible for your sleep, wake and eating cycle. Not to throw off your biological clock, make sure to have supper 2 or 3 hours before rest.
- Avoid bright lights. Lights at night are a fake sign for your body to feel awake. The same goes for using a cellphone just before your head hits the pillow. Keep in mind; moonlight is the only light that doesn’t destroy your healthy sleep environment.
How to improve sleep hygiene
Following good sleep hygiene habits will keep you from turning and tossing at night. Since you’ve learned how to improve sleep hygiene, stick to your sleep schedule. Keep a diary and monitor your sleep with an app to keep up with your body’s natural rhythm.
Make healthy choices and choose a lifestyle that brings wellness to your body and mind!