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Let's face it: in today's chaotic world, sleep somehow gets shortchanged. Everyone at sometime has done it: one scrolls through one's phone, watches that one more episode, or crams in some last work. But what if there was a way for sleep to take precedence without making it a chore? Here enters sleep hygiene—a rather simple concept that might just revolutionize the way you sleep, revive yourself, and attack each day.
What is Sleep Hygiene?
In a nutshell, sleep hygiene has to do much with developing healthy habits and routinary practices to get you ready for a good night's sleep. It's essentially like giving yourself permission to have a peaceful night free from stress and distractions; you're probably already doing some of these things the right way without even knowing it but a few tweaks and your bedroom may just turn into a haven of rest.
Why is Sleep Hygiene Important
Ever wake up in the middle of the night and can't fall asleep? Or worse, wake up again and again? And then spend the whole next day feeling. more challenged to everything. Bad sleep is not only making you feel groggy; it can affect your mood, your focus, and even your health over time. So improving your sleep hygiene doesn't just mean getting a few extra hours of shut-eye-it's about getting better sleep that leaves you refreshed and ready to handle whatever comes your way.
Simple Sleep Hygiene Habits to Try Tonight
- Set a Consistent Sleep Schedule (Yes, Even on Weekends) Consistency is a virtue when it comes to quality sleep. Strive for going to bed and waking up at the same time every day, even on weekends. Sounds boring? Don't worry. It helps your body understand a natural rhythm and it becomes easier to fall asleep and wake up without five alarms.
Pro Tip: Set the alarm on your phone to go to bed as you would an important meeting or event. Your sleep is worth it! - Create a Wake-Up Routine That Is Effective Let's face it-moving from a busy day to sleep is not overnight. Let alone jumping from reading work emails directly to bed, spend some little time winding down, perhaps taking 30 minutes in the hot bath or reading a book and doing some light stretching. Try it, and you will be happy to note that the brain receives some cues about the need to sleep. Avoid: Anything with a screen. Try and avoid that final scroll through Instagram or TikTok—you won't regret it.
- Turn Your Bedroom into a Sleep Sanctuary Your bedroom should be your sanctuary, not just another room in a house. Consider it as your sleep sanctuary. Keep it cool, dark, and quiet. Many people have an ideal temperature range of 60-67°F. Don't think blackout curtains or a soft mattress aren't big difference makers. Pro Tip: If noise is an issue (city living, anyone?), try using a white noise machine or even earplugs to block out distractions.
- Limit Screen Time Before Bed This is one that everyone knows, but bear with me on repeating it: what we're doing is interfering with our body's production of melatonin, the chemical in our bodies that makes us sleepy. Try to put your phone, laptop, or tablet away an hour before bed. If you can't do that: Use a blue light filter or "night mode" on your devices to cut down the strain on your eyes and your sleep cycle.
- Watch What You Eat And Drink: What one consumes or drinks impacts his or her sleep. So, it will be beneficial to avoid any intake of caffeine afternoons, even a 3 pm coffee run. Heavy meals must also be taken at earlier hours in the evening. If by bedtime you feel hungry, you should have light snacking--that is something like a banana or handful of nuts works great. And alcohol: It may even aid in falling asleep initially, but it might interrupt the restful sleep process later in the night. So let's drink our wine, but perhaps keep the bedtime intoxicated to a minimum.
- Exercise That Body, Maybe Not at Night Exercise is great for a good night's sleep, but it really comes down to timing. A good workout can actually help you sleep, but if you are exercising too close to bedtime, you will likely wake up wide-eyed and wired, not getting ready for bed but instead ready to go. Best: Try a little exercise in the morning or afternoon. If the evening hours are your only alternative, try a little yoga or stretching.
- Calm Your Mind and Let Go of Stress Most of us have had nights when our minds refuse to let us sleep. Whether it is thinking about that too-large list for the next day or replaying awkward moments of the day, stress can be a gigantic barrier to sleep. Find what helps you let go—be it journaling, meditation, or deep breathing—and include it in your bed-time routine. Quick fix: Keep a notebook at your bedside to jot down any racing thoughts or reminders for the next day. Once it's out of your head and onto the page, you will find that it's much easier to relax.
Busting Sleep Hygiene Myths
There's a lot of misinformation out there about sleep, so let's clear up a few things:
Myth #1: You can "catch up" on sleep over the weekend. Sadly, sleep's not like a bank, where you can make extra withdrawals. Consistency rules. Strive for good sleep nights all week, not just over the weekend.
Myth #2: The more you sleep the better. More isn't necessarily better; sometimes too much can actually make you feel sleepier. For most adults, try to aim for 7 to 9 hours per night-quality over quantity!
Final Words: Start with a Minimal Pace, Have Better Sleep Hygiene Improving sleep hygiene does not mean overhauling the entire routine at one go. One could start by choosing one or two things and see how those work for him/her. It might be putting the phone away 30 minutes earlier or setting an afternoon wake-up time.
What's important here is creating habits that improve sleep, boost energy, and overall well-being. You deserve good rest, and with a few mindful changes, you can turn your sleep routine into something you look forward to every night. Sweet dreams!
Published By: Sakshi Sharma (Nutritionist)
References:
The Role of Sleep Hygiene in Promoting Public Health: A Review of Empirical Evidence - PMC (nih.gov)Sleep Hygiene Practices and Its Impact on Mental Health and Functional Performance Among Adults in Tabuk City: A Cross-Sectional Study - PMC (nih.gov)
