What is sleep hygiene?
Sleep hygiene refers to a set of practices and habits that promote healthy and restful sleep. These practices help ensure proper sleep quality and overall well-being.
Therefore, adopting good sleep hygiene practices can greatly enhance your sleep quality and daily life.
What are the 10 healthy rules for a good night's sleep?
Rule #1: Establish a consistent sleep schedule
Establishing a consistent sleep schedule includes consistent sleeping and waking up time. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.
Rule #2: Take a short nap if you're tired during the day
Short power naps can be beneficial, but excessive daytime
napping can interfere with nighttime sleep. If you need to nap, keep it
short (20-30 minutes) and early in the day.
Rule #3: Avoid caffeine too late in the day or before bedtime
Avoid
consuming caffeine products especially when it's too late in the day because they may disrupt your sleep.
Rule #4: Avoid eating or snacking before bedtime
Heavy meals close to bedtime can lead to discomfort and disrupt sleep. Opt for light snacks if you need something before bed. Minimize the consumption of liquids before bedtime to prevent middle-of-the-night awakenings to use the bathroom.
Rule #5: Sleep on a comfortable bed
Invest in a comfortable mattress and pillows that support your sleep posture.
Rule #6: Create a comfortable sleep environment
Your bedroom should be conducive to sleep in. Keep the room well-ventilated and at a comfortable temperature.
Rule #7: Block out noises and lights
Your bedroom should be conducive to sleep in. Keep the dark and as quiet as possible.
Rule #8: Keep electronic gadgets and devices away during bedtime
The
blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Avoid or limit screentime at least an hour before bedtime.
Rule #9: Practice stress management & regular exercise
Chronic stress can disrupt sleep. Engage in stress-reduction techniques
such as meditation, deep breathing, or yoga to help calm your mind
before bed. Regular exercise can help you fall asleep faster and enjoy deeper sleep.
Rule #10: Establish and stick to your bedtime routine
Develop a calming wind-down bedtime routine to signal to your body that
it's time to relax. This could involve activities like reading,
listening to soothing music, or practicing relaxation techniques.
As a
wolf (sleep chronotype), I have issues going to bed early, so it's kinda hard for me to wake up feeling refreshed
and rejuvenated every morning. So, I'm taking my time to establish the above 10 rules. Wish me luck!
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