Sleep hygiene refers to a list of recommended behaviour’s and environmental conditions that can improve the quality of your sleep. Research indicates that 70% to 80% of people with sleep disorders achieve some benefits when practicing good sleep hygiene.
Behaviour’s to avoid for quality sleep.
- Having caffeine after lunch
- Having alcohol within 6 hours of bedtime
- Watching television right before going to bed.
- Having a cigarette before bedtime
- Going to bed hungry or when you’ve had a big meal
- Going to bed before you are sleepy
- Exercising too close to bedtime
Behaviour’s to adopt for sleep Hygiene:
- Using your bedroom only for sleep and sex
- Exercising regularly, preferably in the morning or early afternoon
- Keeping a regular bedtime and waking time, even on the weekends
- Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
- Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
- Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light.
- Open window to let in fresh air to circulate to improve sleep hygiene.