SLEEP HYGIENE
Sleep hygiene is a variety of different practices that are necessary to have normal,quality nighttime sleep and full daytime alertness. It is a also a behavioral and environmental practice developed in the late 1970s as a method to help people with mild to moderate insomnia. Clinicians assess the sleep hygiene of people with insomnia and other conditions, such as depression, and offer recommendations based on the assessment. Sleep hygiene also refers to a healthy sleep habits. Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life.
The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven(7) days a week. It is also important to spend a proper amount of time in bed, not too little or too much. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed. If they have difficulty sleeping at night, they should limit themselves to seven hours in bed to keep the sleep pattern consolidated. In addition, good sleep hygiene practices include;
- Avoid napping during the day; it can disturb the normal pattern of sleep and wakefully
- Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep; it disrupts sleep in the second half as the body begins to metabolize the alcohol causing arousal.
- Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise like yoga can be done before bed to help initiate a restful night’s sleep.
- Food can be disruptive right before sleep; Also dietary changes can cause sleep problems. If someone is struggling with a sleep problem, it’s not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.
- Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
- Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go sleep. Don’t dwell on a bring your problems to bed.
- Associate your bed with sleep, it’s not a good idea to use your bed to see movies, watch TV, listen to the radio or read.
- Make sure that the sleep environment is pleasant and relaxing. The bed should not be too hot, too cold, or the light too bright.
- Make sure the room is well ventilated, crack a window to make sure you have plenty of fresh air. If you want to avoid a draft, use an Air Purifier that removes bacteria and odours from the room air.
Why Is It Important To Practice Good Sleep Hygiene?
Sleep hygiene is important for everyone; from childhood through adulthood. A good sleep hygiene routine promotes healthy sleep and daytime alertness. Good sleep hygiene practices can prevent the development of sleep problems and disorders.
How Does Someone Know If Their Sleep Hygiene Is Poor?
Sleep disturbances and daytime sleepiness are the most telling signs of poor sleep problem. They should evaluate their sleep routine. It may take sometime for changes to have a positive effects.
How Do I Know The Best Sleep Hygiene Routine For Me?
If you’re taking too long to fall asleep or awakening during the night, you should consider revisiting your bedtime habits. Most important for everyone is to maintain a regular sleep-wake schedule throughout the week and consider how much time you spend in bed which could be too much or too little.
