Sleep hygiene is the set of rules, behaviors and norms that one follows around one’s sleep. In definition, these are absolutely distinctive practices which are vital for our physical and psychological state.
Having good sleep hygiene can massively improve productivity and overall quality of life. Without good sleep hygiene one can have problems regarding good adequate sleep, sleep disorders and anxiety issues. Here are some few measures to improve your sleep hygiene:
1. Keeping the surroundings pleasant
While sleeping, make sure that the temperature stays cool. It must be low to medium temperature. Around 60-67 degrees Fahrenheit is the ideal temperature for having good night time sleep. It assists thermoregulation in our throughout sleep.
A bright light could make it a bit difficult for one to fall asleep. Therefore, it is better to switch off all devices like cellular phones, television screens, etc. Keep your sleeping room away from any light-emitting objects. This will also keep it cool by blocking out heat from daylight.
2. A big no to bad time caffeine or nicotine
Drinks like alcohol are known to assist you to sleep off faster. However, an excessive amount of these on the brink of the sleeping hour could disrupt sleep for half the night. Although alcohol and other drugs might facilitate sleep, these work as stimulants for a limited number of hours. Therefore, it decreases the quality of sleep and has bad long term impact on the sleep cycle.
3. Maintain a sleep schedule
Your body’s biological time functions in a loop orienting itself with sunrise and sunset. Sleeping on time and waking up on time will aid long run sleep quality. The irregular sleeping patterns will alter your biological time and levels of hormones that signal our brain to sleep. Try and get within the habit of rousing and attending to bed at similar times. And if possible, try and come to life naturally at an analogous time daily.
Once you recognize what proportion of sleep you would like, then you can set and follow it as an everyday sleep schedule.
4. Choosing the right mattress
Apart from the restful setting in your room, bed quality also can affect sleep. One recent study checked out the advantages of a brand new mattress which revealed that it reduced back pain and shoulder pain to a great deal. It also improved the quality of sleep. And on the other side, the poor quality beds turned out opposite resulting in poor quality sleep. So it’s preferable to change your mattress and pillow every 5-7 years. This directly impacts sleep quality and joint or back pain. Get best mattress in India from www.shinysleep.com
5. Exercise at appropriate times
Before sleeping, the activities you do have a major role in your sleep. Exercise improves your overall health and keeps the body physically fit. But strenuous exercise ought to be avoided in the dark, ideally three hours before bed. This is because the exercise before bed could energize you and therefore it gets difficult to doze off.
This happens as exercise stimulates the body to secrete the strain endocrine hydro cortisone. This activates the alerting mechanism within the brain. Around ten minutes of aerobics or walking will drastically improve nighttime sleep quality.
Making these little changes will bring about a positive change in your sleep cycle. Your body and mind will thank you for it. A few conscious efforts are worth it if they positively impact your health.