Sleep hygiene is very important to the daily function and happiness of our lives. You can have all the riches in the world, the most attractive members of the opposite sex by your side, and the ability to turn all of your dreams into reality.
However, if you’re not able to have a relaxing and fulfilling nights sleep, all of this can seem irrelevant. As humans, we need to sleep. You may have already figured this out. It helps every day to be new, and every night to be the necessary mental, physical and spiritual break we need from the world around us. If you’re unable to work on your sleep hygiene, then you will fall victim to a number of painful maladies that threaten to hurt your overall health and make you feel more insecure on a daily basis.
Finding the best methods to improve your sleep hygiene then is a spiritual, physical and mental improvement. This might sound overemphasized, but it’s completely true. Reading this article when sleep deprived, and once after an amazing night of sleep will feel like two completely separate experiences. Not only will you glean more information the second time around, but you will feel more satisfied and happy during your time thinking of the concepts raised. This small example shows how important sleeping well is to the overall health of our system.
But how can you improve it? Well, we’d recommend these following steps:
Find The Right Tog
Finding the right tog for your duvet will work wonders in helping you stay appropriately warm and ventilated for the season you find yourself in. Check this useful duvet tog guide for the best success. Also, finding the right blanket size for your bed can help too. Of course, standard logic dictates that if you have a queen size bed, you opt for the queen sized duvet. However, if you have a partner notorious for stealing the covers from you, you might benefit in purchasing a king sized duvet to give yourself and your partner that little extra space.
Your sleep hygiene is often dictated largely by how well you adhere to a normal sleeping schedule. Normal is usually between seven and eight hours for most people. It’s important to get yourself in a routine, because this will help your circadian rhythm adapt to a regular sleeping and waking schedule. If you can, schedule at least half an hour before bed for simply relaxing and focusing on something simple such as a book, or a meditation practice. If you can, leave your bed alone during the day and only use it for sleeping and relaxing, not lying in to watch television or play video games. This can wire yourself to perceiving the bed as a place of recreation and sleeping, when ideally sleep is the main priority.
Exercising is important to maintain a solid sleep schedule. It allows you to fully adapt your body to become in need of rest. Sitting around and living a sedentary life only affects your body negatively, and this can hurt you in the long run. Not only that, but it can condemn you to a period of sleeping relatively lightly, because you wouldn’t have expended the energy necessary to develop a more consistent and positive requirement of sleep.
If your bedroom is noisy, then consider buying thick blackout curtains that allow you to also suppress noise from outside. Of course (especially in the summer months) ventilation might need to be the main requirement, and in these cases you should try using memory foam ear plugs to give you ears that sound suppression you truly need. Just be sure to use multiple clean pairs to avoid any ear infections or hygiene issues from taking place.
Of course, if you feel that a neighbour is being overly obnoxious in the noise they make, particularly late at night, then your local authority should have the means to help suppress those issues.
Diet matters, especially before bedtime. Avoid any caffeine for six hours before you retire, as well as any heavy meals or other such fatty foods. These can limit your sleep quality tremendously. A healthy diet thick with vegetables, vitamin supplementation and generally health items will give you a body that is better able to breath more easily, sleep deeper and make more reparative use for the sleep you do get.
With these tips, we hope that your general sleeping habits will be bolstered in a positive way.