How to maintain healthy sleep hygiene?
Many people realize the impact of poor sleep quality on their daily lives but maybe not sure of what types of activities are causing sleep loss, some people believe that by sleeping 8-9 hours they are right and healthy, but the fact is getting quality sleep is very important. It’s not about how many hours you sleep, it’s about how peacefully you sleep, that is quality sleep. Here we provide you some info on how to maintain healthy sleep hygiene.
- Consistent Sleep Schedule: You must keep a consistent sleep schedule. It means you need to go to bed and get up at the same time every day, even on the weekends or during vacations. As it will help you in maintaining your sleep cycle.
- Set sleep duration: You need to Set sleep duration for yourself and family to get good quality sleep and healthy life. Sleep Duration varies slightly from person to person, but most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. Older people need at least 7 hours of sleep.
- Eating healthy: It is true that there are some foods that are great for sleep, and others can keep us awake at night. Foods such as processed carbs, fatty foods, and spicy foods are bad for sleep. Foods high in fat and processed carbs don’t have the nutrients and vitamins, your body needs to produce energy, It makes you Inactive during the day. Even Spicy foods, if eaten too close to bedtime, then it can disrupt your sleep by causing the acid reflux, which can disturb your sleep. Foods that help promote sleep are those that are high in proteins, antioxidants, amino acids, and vitamins.
- Exercise regularly: Exercise procreate energy and it also helps in reducing stress, anxiety, and depression. You need to exercise in the late afternoon because it is best for sleep- the physical activity helps wear us out, and the post-workout body temperature drop helps cool the body, making sleep come more readily. However, if you exercise too close to the bedtime, then it can make sleep difficult to come, as your body doesn’t have enough time to cool itself off.
- Avoid caffeine and nicotine before bedtime: Stimulants such as Caffeine and nicotine, when taken within 3 hours of bedtime, can make it difficult for you to sleep or stay asleep until the chemicals wear off. But many people don’t recognize that drinks such as tea, coffee and soda contains caffeine, but may not realize that foods such as chocolate also contain caffeine. So avoiding all the foods before food can give you quality sleep.
- Early lights off: Switching off the lights early can make sleep early and peacefully. Because your circadian rhythm is triggered by light and darkness. Getting plenty amounts of natural light during the day and less light at night helps in keeping your circadian rhythm in harmony with the external world.
- Relaxation techniques before bedtime: You need to practice some relaxation techniques before bedtime to help your body and mind get prepared for sleep. Dwelling on problems or bringing arguments to bed can keep you awake and worrying whole night. So you need to do relaxation activities such as praying, meditating, and stretching can help ease the stresses in the body and mind before bedtime.