Quality of your sleep

Couple on bedQuality of your sleep

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.

  1. Having caffeine after lunch
  2. Having alcohol within 6 hours of bedtime
  3. Watching television right before going to bed.
  4. Having a cigarette before bedtime
  5. Going to bed hungry or when you’ve had a big meal
  6. Going to bed before you are sleepy
  7. Exercising too close to bedtime

Behaviour’s to adopt for sleep Hygiene:

  1.  Using your bedroom only for sleep and sex
  2. Exercising regularly, preferably in the morning or early afternoon
  3. Keeping a regular bedtime and waking time, even on the weekends
  4. 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
  5. Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
  6. 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.
  7. Open window to let in fresh air to circulate to improve sleep hygiene.