Sleep hygiene is everything we do to make our sleep to be of high quality. And on the contrary, sleep non-hygiene is something that stops you from falling asleep, wakes you up at night, and makes you feel tired from the very morning. Are any of these things familiar to you? We suggest you take a look at the following points to find ways to improve your routine.
The most important elements of sleep hygiene:
- Room temperature – neither too hot nor too cold
- Darkness – the darker the better
- Silence – the quieter the better
- Comfortable bed – quality mattress and natural bedding
If all these things are part of your sleep ritual, you are on the right path. But is there something else to pay attention to?
The environment is very important for the sleep, and making it so that it would be not only good to fall asleep but also to wake up is certainly not that difficult. The most important principles are as follows:
- The silence in the place where you sleep. If you hear some interference, download the white noise mobile app.
- Fresh air in the bedroom, so be sure to ventilate the room before going to bed.
- Dark room, so it's best to turn all the light sources off.
- Choose a quality mattress and be sure to use only natural bedding.
The way we feel in the morning and throughout the day very much depends on the rhythm that is becoming increasingly difficult to keep up with nowadays. Military order is not necessary, but at least the following points should be kept in mind from a rhythmic perspective of good rest:
- Fairly evaluate how much sleep you need to feel well.
- Every day, go to bed at similar or best – the same time.
- Discover a pre-sleep ritual you like: reading, meditation, a bath, aromatherapy, breathing therapy and so on.
The body and our desires are sometimes capricious. So it's really good to know these facts to improve your sleep rituals:
- Do not sleep during the day unless it is a short power nap lasting up to 30 minutes and no later than 3 pm.
- Do not eat or drink anything for at least a couple of hours before bedtime, but it is not recommended to go to bed hungry.
- Do not drink alcohol or smoke at bedtime.
- Exercise during the day or in the afternoon for a better night's sleep.
Ultimately, a good state of mind is the key to restful and quality sleep. It is possible to work with your mood and well-being throughout the year, but keeping few things in mind will help you relax and fall asleep faster:
- Leave the bedroom space for sleep and sex alone and avoid other activities.
- Do not look at the screens of smart devices while you are in bed.
- If you do can't fall asleep for about 20 minutes, better get up, do some relaxing activity and go back to bed. Just keep away from your smartphone!
Finally, do not be afraid to experiment, as the rituals and routines that work for you change over time. Sweet dreams!