Sometimes you can’t sleep at night and stare at the ceiling for hours or woke up in the middle of the night and then can’t sleep again. That’s happening because of sleep unhygienic habits.
If you want to prevent this and get some quality sleep then follow below mentioned healthy sleep hygiene habits.
What is Sleeping hygiene?
Sleeping hygiene means having good sleeping habits that help you sleep better. It is important because a good night's sleep can improve physical and mental. health
Serval things included in your sleeping habits such as healthy eating, drinking, and many more activities.
Importance of Sleeping Hygiene?
Sleep hygiene habits can promote good quality sleep. It helps you sleep faster and prevent disruptions in the middle of the night so you will wake up fresh and feel energetic.
Poor sleeping habits can affect your physical as well as mental health. It can lead to depression, anxiety, and other health issues. That’s why write this blog to help you and others who are facing similar issues. It can improve your focus, control over your emotions, and enhance your overall mental well-being.
Maintaining good sleeping hygiene can strengthen your immunity system, improve your productivity, and enhance your overall functions during the day.
It can prevent sleeping disorders such as insomnia, sleep apnea, and restless leg syndrome.
10 Tips to Improve Your Sleep
If you can’t sleep well at night then you can build some healthy habits to prevent this issue.
Sleep Schedule
Make a sleeping schedule so you can consistently sleep and wake up at the same time every day. This makes it easier for your body to adapt to the sleep cycle and gives you quality sleep every day.
If you are following a consistent sleeping pattern then it can reduce daytime sleeping. Make sure to sleep at least for 7 to 8 hours a day.
Relaxing Bedtime Routine
Making a habit of your bedtime routine can help you sleep faster. We suggest starting your bedtime routine an hour before going to sleep.
You can add anything to your bedtime routine which makes you feel relaxed.
- Take a warm water bath that helps you feel relaxed and drop-down body temperature so while increasing your body temperature you might feel a little sleepy.
- Stretch your body muscles so tension around the body muscles will be released and make you feel relaxed.
- Meditation can help you calm your mind and body. That is another way to improve your sleep.
- The best way to relax your mind is to hear some soothing songs. That can help you sleep well at night.
- Avoid things that increase your stress level.
Turn off Your Smartphones
Most electronic devices emit a blue light which affects the melatonin.
Many people might not know this melatonin is a chemical that maintains the sleep and wake-up cycle in your body. If your melatonin levels are low that might be the reason you can’t sleep properly.
These days the majority of people get addicted to smartphones so having a smartphone with you might distract you and prevent you from sleeping.
Random messages and calls can disturb you during your sleep.
Exercise Regularly
30 minutes of regular exercise can help you sleep better as well as improves your overall health. During the morning if you exercise outdoors, that has more benefits because morning sunlight has Vitamin D.
Don’t exercise during bedtime because that can increase the body temperature and make it harder for you to sleep.
Make Your Sleeping Environment Comfortable
A comfortable and silent room makes it easier for you to sleep.
Many people prefer to keep the room temperature between 60F to 67F and it can also help you sleep at night.
Using comfortable pillows, mattresses, and linens can make it easier for you to sleep at night.
You can use an earplug or noise-canceling device to cover your ear so you can sleep peacefully without getting disturbed.
Use Your Bed Only For Sleep
Most people use their bed for reading, watching TV, working, or talking on the phone and that makes you feel sleepy. That might one of the reasons you can’t sleep properly so avoid using your bed for other purposes.
Go to Bed Early
If you are feeling tired then go to bed directly. After going to bed still can’t sleep then you might be feeling frustrated so get up from bed and do something that makes you feel relaxed. Now try again to sleep.
Avoid Nap
Taking a nap in the afternoon can make it harder for you to sleep at night so make sure to avoid taking naps during the day.
If you are feeling tired then you can take a 15 to 30 minutes nap during the day.
It can affect your sleeping cycle if you continue this habit. Elder people can easily be affected by this.
Limit Caffine Consumption
The effects of caffeine can last a minimum of 4 or 7 hours a day. Mostly it depends on the person how much tolerance they have.
We suggest intaking a limited amount of caffeine. Many people prefer to drink coffee early in the morning because they might be feeling sleepy.
Excessive coffee consumption is also one of the common reasons you can’t sleep at night.
Manage Stress
Stress is one of the leading causes of many people can’t get quality sleep at night. If you are one of those people who can’t sleep well due to their stress then follow these steps.
A few studies confirm that weighted blankets can help you sleep well at night and prevent sleeping disorders such as insomnia and sleep mania.
Try meditation that can help you calm your mind and prevent stress.
Conclusion
sleeping hygiene techniques means maintaining healthy sleeping habits. If you can’t sleep at night then follow the steps mentioned in this blog.
