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Science / Health

What is Sleep Hygiene? And How to Improve It

Cristina MaciasBy Cristina MaciasNovember 22, 2023No Comments4 Mins Read
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What is Sleep Hygiene? And How to Improve It
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What is sleep hygiene? It’s a term for the practices and habits that you can do every day to get better sleep. Sleeping well is important for your overall health, so make sure you’re practicing good sleep hygiene.

Sleep hygiene techniques that promote a good night’s sleep include several components, from quantity of sleep to quality of sleep.

Getting enough sleep is perhaps the most important component. To recap, adults need between 7-9 hours of sleep each night, and teens need 8-10 hours. If you’re not getting enough restful shut-eye on a regular basis (or if your body is naturally inclined to wake up early), then it can be difficult for you to fall asleep later when it does come time for bedtime!

Maintaining regular bedtimes and wake times throughout the week as much as possible–even on weekends or days off work or school–so that your body learns these new patterns over time. If possible, try not changing these routine times by more than an hour at once; otherwise the change may disrupt your circadian rhythm and make falling asleep harder than usual until it’s adjusted again.

How Sleep Hygiene Affects Your Mental Health?

Sleep hygiene also includes the routines you do before bed to ensure you get good sleep. By practicing good sleep hygiene, your mental health can improve. Sleep helps with depression, anxiety and other mental health problems. Sleep also helps with mood disorders like depression.

Sleep hygiene involves taking steps to make sure your sleeping environment is conducive to restful sleep.

For example, keep your bedroom quiet and dark at night by turning off TVs or computers for at least an hour before going to bed. Close shades or curtains at night if sunlight bothers you when waking up in the morning.

Additionally, block out any noise from outside sources as well; consider using earplugs or a white noise machine if necessary.

How To Improve Your Sleep Hygiene Practices?

Regular exercise is a great way to improve your sleep hygiene, as it helps you get a better night’s rest.

Avoid caffeine, alcohol and nicotine in the evening. Caffeine can keep you awake for hours after drinking it, so avoid caffeine-containing drinks after about 3pm if possible (and definitely before bedtime). Alcohol also keeps you awake due to its stimulating effects on your brain. Nicotine has similar effects as well as being highly addictive – so try not to smoke if possible!

Keep your bedroom cool, dark and quiet at night time: If you have lights coming from outside or noise coming from inside (such as snoring), this can disturb your sleep pattern which results in poor quality restful sleep at night time which will make mornings very difficult when trying get up early for work etc., so try keeping everything quiet until morning comes around again because once we are tired enough our bodies will naturally fall into deep REM cycles during these periods regardless of what happens around us.

How To Set Up The Right Sleeping Environment?

A good sleeping environment is essential to getting a good night’s rest. The following tips can help you create the right environment for sleep.

  • Make sure your bedroom is dark, quiet and cool–ideal temperature ranges from 60-67 degrees Fahrenheit during summer months and 55-63 degrees Fahrenheit during winter months.
  • Invest in a comfortable and good value mattress that supports good posture while resting on it.
  • Use ear plugs or eye masks if needed so that outside noises aren’t disturbing you throughout the night

There are many things you can do to improve your sleep hygiene, but most of it involves setting up the right sleeping environment and sticking to a routine.

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Cristina Macias
Cristina Macias

Cristina Macias is a 25-year-old writer who enjoys reading, writing, Rubix cube, and listening to the radio. She is inspiring and smart, but can also be a bit lazy.

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