Did you know that there are certain ways to improve sleep hygiene? Did you know too that sleep deprivation can be harmful to you? It can affect your performance at work or school, make you feel pathetic and even reduce your lifespan. Your quality of sleep can be greatly improved if you follow these few simple rules.
Yoga is thought to be one of the best sleep hygiene guidelines. A relaxed ten-minute routine helps to release stress and tension long before bedtime, and reduces anxiety and tension. Avoiding bright lights in the bedroom and avoiding stimulants before bed can also improve sleep hygiene.
Avoid taking in caffeine within three hours before you go to bed. Drinking coffee or other caffeinated beverages can make it harder to fall asleep. This can affect how long you will stay awake, asleep and how quickly or late you will slip into a deep sleep.
Follow Bedtime Sleep Regimen
Your bedtime routine should consist of having a warm bath or shower, reading a good book, and spending time with yourself or relaxing with a cup of soothing chamomile tea. All of these things can help you fall asleep faster and easier. While these tips may seem like small details, they have a huge impact on your good sleep hygiene.
Try Warm Bath & Milk Before Bed
When it comes to your bedtime routine, the goal is to get as relaxed and comfortable as possible. Having a warm drink before bed or taking a warm bath can help you relax. In fact, having a warm drink before bed can improve sleep hygiene by improving your mental state and helping you to fall asleep faster and with a better quality of sleep.
Meditation May Help
You may want to set aside one hour of your day each day where you can meditate or relax. The goal here is to allow yourself time to unwind and prepare for bedtime. If you do fall asleep quickly at night without a routine, you may find that your sleep quality suffers and you wind up waking up many times in the middle of the night. A regular bedtime routine is essential if you want to improve your sleep hygiene!
Find What Works For You
When you’re trying different ways to improve sleep hygiene, it might be helpful to try one thing for a few days and see if it helps you. If it doesn’t, then you should consider another method. Some people find that doing relaxation exercises is a good way to fall asleep. Others find that going to a yoga class or swimming helps them relax. The key is to find what works for you.
Following a good sleep hygiene routine is just as important as changing your diet, trying whey protein isolate, and other protein supplements and getting enough exercise to stay fit and active. Many researchers recommend getting about 8 hours of sleep, which is much easier to obtain than you may think!
There are certain things you can do to improve sleep hygiene when you have trouble falling asleep. Taking short naps during the day, drinking extra milk or extra yogurt at bedtime, and staying awake not using phones for thirty minutes or more before bedtime are all good habits that can help you maintain a good night’s rest.
If you follow these habits, you can rest easier knowing that you have better chances of falling asleep fast and sleeping through the night. Make sure that you get plenty of sleep each night, and stick with it! Experts say that it may take a few weeks of practicing your sleep routine to get used to it, but it is worth the effort!
What did you do to improve your sleep? Feel free to share with us in the comments section below.