What is sleep hygiene? 10 Ways to Have It

Do you ever find yourself watching the ceiling, wondering if you would fall asleep? Or maybe you wake up thinking it's time to get up, but it's actually 2:00 in the morning.

If you need a better sleep, it may be time to consider sleep hygiene and how your habits may be preventing you from sleeping well.

What is sleep hygiene? Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is important because of how essential it is to get a good sleep for mental and physical health and the overall quality of life.

The behaviors during the day not only before going to bed can affect how well you sleep. Choices regarding food and drink, schedules, evening routines, and many other activities play a role in the ability to sleep.

If you do not sleep well, you may take steps during the day as well as before going to bed to improve your sleep.

1. Keep a steady bedtime: Try to sleep and wake up at the same time every day even on weekends.

2. Create a relaxing presleep routine and do it over and over again: A relaxing presleep routine helps you relax so you're ready to sleep. A steady routine helps your body to see that it is time for sleep when you start your routine.

3. Shut off your electronic devices before you go to sleep: Electronic devices, such as the phone, emit blue light that can reduce melatonin levels in the body, which control the sleep / wake cycle.

4. Exercise regularly.

5. Limit caffeine intake: The effects of caffeine can last between 3 and 7 hours after you've consumed it. This means that the afternoon cup of coffee can keep you awake and alert much longer than you wish.

6. Make the sleep environment work for you: A cold, dark, quiet room can help you sleep faster and better. Also, it is very important to make sure that you have comfortable mattresses, pillows, and sheets.

7. Use bed only for sleep and sex: If you use your bed to work, to watch movies, or simply to stay, you make it difficult for your brain to know sleeptime.

8. Go to bed only when you're tired: If you are not tired, avoid stretching to bed. Instead, try to do relaxing activity until you start feeling tired, then lie down.