Improving Your Sleep Hygiene This Year
Do you struggle to have a good sleep when you go to bed at the end of the day? Do you keep staring at the ceiling fan while waiting for sleep to come and provide you an escape from the hustles of life?
If you are looking for something to improve your sleep, “Sleep Hygiene” would be the perfect solution. Sleep hygiene might solve all your sleep-related issues without making you fall into the trap of side effects.
Negative effects do not accompany sleep hygiene like they do while taking sleeping pills. So, the best option to deal with sleep-related problems is to follow sleep hygiene.
What is Sleep Hygiene?
Whatever accounts for providing good sleep comes under sleep hygiene. Not only does having a clean bedroom with soothing fragrance get counted in sleep hygiene, but the behavioral adaptations you do throughout the day are also important in sleep hygiene.
Sleep hygiene also involves taking a healthy diet, having an uninterrupted and stable sleep schedule, getting into physical activities, and getting yourself into pre-bed fruitful habits like reading your favorite book.
Sleep hygiene helps you get back to the normal track of your sleep cycle by helping you feel good physically and mentally.
What is Commonly Missing in Sleep Hygiene?
If you pay no heed for a long time, some habits can result in insomnia. One of the biggest causes of the issues related to sleep is not getting into bed to sleep at a perfect time.
If you are a person who comes late at night from the office and after coming, you take your meal and then wait for the food to get digested, you might face difficulties sleeping at the right time. It is because you started working against your body’s internal clock, which makes you sleepy at night by releasing a hormone “Melatonin” by the pineal gland of your brain.
If you go against the normal sleep-wake cycle pattern, you disturb your sleep schedule yourself. As a result, many functions of your body get disturbed. When you sleep, your body’s pituitary gland also releases growth hormone, which helps the body grow and repair faster.
Another cause of not sleeping properly might be taking a nap during the day. It is also a phenomenon where you go away from your body’s natural processing. As a result, you don’t fall asleep at night. Or if you fall asleep, you can’t sleep for more than 2 to 3 hours.
Why does Sleep Hygiene Matter?
Sleep hygiene is not only important for those with issues like insomnia, but it is also important for those who fall asleep easily. As you grow older, your body gets into the trap of many non-communicable diseases that make you suffer when you are awake and sleep. So, to ensure a good and balanced sleep routine even a bit later in life, you need to take care and pay attention to sleep hygiene.
Sleep hygiene keeps one neurologically fit. The proper sleeping pattern can help your brain work better because when you sleep, your brain also gets the time to relax and form new cells. In this way, new cells and neurons also occur, which ultimately helps your brain perform better functions.
Sleep hygiene is a whole mechanism of keeping your body on a healthy platform. The activities you perform while you are awake depend upon how you sleep. So, sleep hygiene is as important as having meals throughout the day.
How to Improve Sleep Hygiene?
Many different ways of improving sleep come across while searching, such as sleeping pills, body massage, etc. But one of the best options that also have long-lasting effects is working on sleep hygiene.
The following ways can improve sleep hygiene:
- Consistent Sleep Schedule: Managing to sleep approximately at the same time at night can help you improve your sleeping pattern.
- Relaxing Bedtime Routine: Meditating, deep breathing, book reading, and hot water bathing are some of the healthy and relaxing habits one can adopt to have a good sleep at night.
- Switching Off the Devices: One of the best ways to tackle sleep issues is to stay away from all the electronic devices at night. All the appliances, including TV, mobile phone and computer, etc., interrupt your sleep-wake cycle, disturbing melatonin release.
- Working Out: Involving in a good workout routine makes your body produce more energy, ultimately making you feel sleepy and tired at night.
- Avoiding Caffeine: Caffeine has an anti-sedative effect. So, more caffeine intake can also make you face difficulties while sleeping. So, avoiding the intake of caffeine is also very important.
- Managing Stress: Stress is a big cause of many diseases. One of the major factors that contribute to insomnia is stress. So, it is the root cause of sleep-related issues. Working on eradicating this root cause of sleep issues is the most important. Stay away from the triggers that make you stressed out and have a good sleep.
- Avoiding Naps: Naps disturb the whole sleeping pattern by interfering with the release of sleep hormone and circadian rhythm. So, if you want to take a step towards good sleep at night, avoid taking naps during the day at must!
What Happens Neurologically and Physiologically when Sleep Hygiene is not Optimized?
The relationship between the processing of the brain and sleep is deep. Sleep plays a big role in regulating memory, regenerating new cells and neurons, and cognitive functions. If sleep hygiene is not properly optimized, many harmful consequences can come, including migraine (headache), mental disorders, insomnia, or memory loss (dementia). So, it is important to optimize sleep hygiene as early as possible.
If you face sleep issues, you must consider optimizing your sleep hygiene. You can get a fixed sleeping pattern and a managed and oriented daytime routine by optimizing your sleep hygiene. When you have a good sleep at night, it ultimately reflects in your work when you are awake. So, sleep hygiene might be a one-door step solution to all your sleep-related problems!
Not getting enough sleep increases the risk of obesity, memory impairment, illness, and even hallucinations or death. Falling asleep is a common problem. But sleep quality is also crucial for optimum brain function and recovery. Fortunately, there are many ways to train your body and mind to fall asleep more quickly and improve your sleep quality.
When you become a Certified Sleep Science Coach, you will learn how to help your clients dramatically enhance their metabolism, memory, creativity, immune function, hormone balance, hunger management, disease prevention, sports performance, accident avoidance, memory, reaction time, good judgement, surgery recovery, happiness and over 100 additional functions and behaviors.
At The Spencer Institute, we provide the quality education and support you need, so you can earn your training, coaching, or specialist certification with confidence.
Our stress management coaching program is designed for life coaches, as well as fitness and wellness professionals who want to expand his or her knowledge in the lucrative and expanding field.
Our programs are open to anyone with a desire to learn and help others. There are no prerequisites.
That’s it for now.