Sleep hygiene helps the body reach its optimal levels: healthy and safer from diseases. Without it, the brain will not be able to function properly. Worse, this can impair concentration, clarity, and memory processes.
Sleep hygiene helps the body reach its optimal levels: healthy and safer from diseases. Without it, the brain will not be able to function properly. Worse, this can impair concentration, clarity, and memory processes.  
 
During the onset of the fast-paced age, the benefits of a good night’s sleep have been underplayed. Children have been raised to get afternoon naps to further aid their growth and development. However, as they grow old, the concept and activity of sleep become neglected.  
 
While the concept of resting is getting a lot more traction nowadays, it is not always easy. And while it might seem like making something simple complex, sleep hygiene is a straightforward process bearing complex fruit.

What is Sleep Hygiene?

When people think about sleeping or resting, it all seems so easy. People will tell you to close your eyes and you are already there. Healthy sleep is more than just getting the number of hours in. Science has proven that introducing sWhen people think about sleeping or resting, it all seems so easy. People will tell you to close your eyes and you are already there. Healthy sleep is more than just getting the number of hours in. Science has proven that introducing healthy sleeping habits, also called sleep hygiene, will help you get a good night’s sleep. 
 
Multiple factors weigh in on good sleeping hygiene. Despite being complex, it works for everyone. 

Why is it important?

Getting healthy sleep is necessary to maintain and improve physical and mental health, improving the general quality of life. Introducing sleep hygiene to your routine will improve the quality of your sleep.
Getting healthy sleep is necessary to maintain and improve physical and mental health, improving the overall quality of life. Introducing sleep hygiene to your routine will improve the quality of your sleep.  
 
The formation of good habits is an integral part of health. As is the same with almost any other kind of activity, habits become automatic responses with enough repetition. Have you noticed that certain people, things, and activities become favorites? This is because the brain releases corresponding chemicals depending on your reactions to certain situations. 
 
Doing the same with actions that reap sustainable benefits for the mind and body will, in turn, yield long-term benefits

Why should you practice Sleep Hygiene?

Unlike most health practices and treatments today, improving your sleep hygiene costs truly little resulting in a quick and big payoff 
 
Difficulties in falling asleep, frequent interruptions, and sleepiness during the daytime are the most common signs of poor sleeping hygiene. 

How do I do it?

Good sleeping hygiene is simply about putting yourself in the best position to sleep every night. Getting to sleep at the right time, what you do before you sleep, your sleeping environment, and your daily habits can affect the quality of your sleep. 

Formulate a Sleep Schedule

Creating a constant sleeping schedule will create a habit the body will automatically follow moving forward. Doing so will help reset your body clock, thus allowing your body and brain to become used to getting the optimal amount of sleep you need.

• Establish a sleeping routine: A uniform sleeping and waking time every day, weekends and holidays included, will help keep the body’s internal clock regulated. 
• Make small adjustments: When adjusting your sleep schedule, do not do it in one go. Instead, adjust your sleep by one or two hours at a time. This will allow your body to adjust easily to the new schedule.
• Avoid too many late-night naps: Ideally, naps are a wonderful way to get a quick boost of energy in the middle of the day. Studies have found that 10 to 20 minutes of nap is enough to provide restorative sleep without causing one to be drowsy after waking. Frequent or long naps are discouraged as it may disrupt one’s night sleep.

Create a Nighttime Routine

Set your own guidelines so you can sleep easier. As mentioned previously, repetition creates habits, allowing the brain to know that it is time to sleep.

• Provide an allowance of 30 minutes at most to relax: Whether you want to listen to music, stretch lightly, or read, allow yourself to be in a state of relaxation.  
• Stay off your screens: Avoid using any gadgets before sleeping. This is because using gadgets may cause mental stimulation, making it harder for your brain to relax. Additionally, blue light from screens may decrease the production of melatonin, the hormone that lets you sleep easier. 

Set the Atmosphere

Your sleeping environment affects your rest. While mileage may vary when it comes to preferences, these tips are directed to general considerations for everyone.

• Control the light: Bright light exposure hinders the production of melatonin. The use of dim lights will still allow you to see your surroundings while setting the mood for sleep. Additionally, installing heavy curtains or the use of an eye mask will keep you undisturbed from any external light sources.  
• Invest in your sleeping equipment: A great mattress, pillow (or pillows, depending on the person), and bedding can improve the comfort of your sleeping area. This will help you feel loose, thus allowing your body and mind to relax more easily.  
• Find your preferred temperature level: Adjust the temperature in your sleeping area according to your preference and comfort. 
• Look into aromatherapy: Scents such as lavender or chamomile, create a calming state of mind, making it easier to fall asleep. 

Sleep hygiene is dependent on the individual. What works for others might not work for some. It is a highly modular activity but rewards so much by giving you a better quality of rest. 

It always pays to be informed.  

Reach your goals better with adequate rest. Practice better sleeping hygiene to make sure you have the energy to conquer 2023.

Remember, health is your number one resource, therefore, along with your goals, it is important that you take care of yourself too. Call a specialist doctor when you feel anything out of the ordinary. 

Make your consultations easier. Download the Medgate app today via Appstore or Google Play, chat with us on Facebook Messenger, or call us through the following numbers:  

Landline: 84241737 
Globe: 09175362156 
Smart: 09190580500 

Available 24/7 and on holidays, ready to give the gift that comforts. 

References:

1. https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
2. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
3. https://www.healthline.com/health/sleep-hygiene#sleep-schedule

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