Living with Good Sleep Hygiene
Hygiene is considered a routine aspect of personal care and overall health necessary for preventing diseases and other medical conditions. It is taught as early as infancy, as parents work to keep newborns healthy and clean.
Hygiene is often defined by these seven acts:- Washing your hands
- Nail care
- Washing your face
- Washing your feet
- Hair and scalp care
- Containing internal fluids or breath (like coughing or sneezing)
- Feminine care
Sleep Hygiene Strategies
Sleep hygiene is about having healthy habits that promote quality sleep. Your behaviors, both during the day and around bedtime, can affect this. If you have a hard time falling or staying asleep, you can try these strategies.Daily Habits
Ironically, getting a good night of rest begins as soon as you wake up! It’s because of the body’s circadian rhythm, an internal pattern that the brain uses to send messages and chemicals to the body. The circadian rhythm is the biggest influence on our sleep schedules, and honoring the cycle will make resting simple and fulfilling.Daytime Light Exposure
The circadian rhythm is primarily influenced by light. Natural light cues our brain to send chemicals to the body that either wakes us up or calms us down. To begin the day strong, expose the body and brain to a flood of natural light. Let the sun through the window or even go for a walk outside! If that isn’t an option, try using artificial light that mimics natural daylight. A wake-up lamp, for example, uses a slow timer to brighten a room, similar to a sunrise.
Avoid the Bedroom
After waking in the morning, try staying out of the bedroom throughout the day. It can be tempting to use the bed for things like reading, working, and watching tv. These tasks keep the brain alert, though. Using the bedroom only during bedtime will help the brain associate the space with sleep. Additionally, avoiding your bed during the day keeps it cleaner for longer. When you enter the room, the body begins winding down and preparing for rest.Napping
Napping can be a fantastic way to refresh the brain and body when feeling run down. It is important to nap mindfully, though.Adults should only take short naps, roughly 15 to 30 minutes, to avoid dipping too deeply into sleep.A full sleep cycle during the day can damage the desired cycle that comes at night.
Managing Stress
Find ways to cope with daily stress before nighttime. There are thousands of approaches that can relieve anxiety throughout the day. Things like therapy, journaling, and meditation. Even a hot shower or bath can help manage stress. Managing stress or anxiety during the day can keep it from burdening you at night and keeping you awake.
Frequent Exercise
Exercise is also a way to manage stress, and it is a critical way to improve sleep quality and health in general. The CDC says exercise is among the best things you can do for your brain and body, and there are few lifestyle choices that have the same benefits as exercise.Move for at least 30 minutes a day to improve brain function, reduce the risk of cardiovascular issues, diabetes, and some cancers, strengthen bones and organs, manage chronic conditions, and increase the chance of living longer.Anything from weight lifting, playing sports, yoga or pilates, or even just walking can harness these benefits. Exercise also drastically improves sleep quality, but remember to keep your hygiene in mind. Never get into your bed before bathing after an exercise! A full day of energy expenditure will prepare the body for sleep when the time comes.
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Caffeine Consumption
At times when the brain and body are feeling drowsy and drained, caffeine is a great tool. Coffee, tea, soda, or other forms help us wake up in the morning and stay alert throughout the day. It can be dangerous when overconsumed, though. Especially as the day's end gets closer, drastically cut back or completely cut out the amount of caffeine consumed. The effects can last three to seven hours, so even a little caffeine midway through the day can prevent a restful night.Drug Use
Nicotine, alcohol, and even some over-the-counter drugs can also stand in the way of a restful night. There is a common misconception that these ailments help sleep. Especially alcohol, which is a depressant that slows the nervous system. These drugs can help a person fall asleep faster but they prevent a full sleep cycle. This means a person is not getting the quality sleep they need to be rested and healthy. Nicotine and some over-the-counter medications (like sleeping pills and painkillers) can actually have permanent effects on the brain when consumed too often. Additionally, nicotine can easily stick to your skin, and if smoking or vaping in your room, your bed sheets and pillows decrease sleep quality. Addictions to these substances happen when they interrupt channels in the brain that send messages and chemicals to the body. The brain stops focusing on routines necessary for high-quality sleep and a healthy lifestyle. Instead, it just focuses on consuming more of the substance.Nightly Habits
Sleep hygiene habits continue into the evening as the day winds down. Several are similar to the important habits during the day; others are unique to the evening hours.Nighttime Light Exposure
Use dim lights to wind down in the evening, ideally warm lamps or candles. The blue light from screens on phones, tablets, televisions, and other devices spurs brain activity, making it harder to fall asleep. At least an hour before bedtime, try powering down, turn on warm lighting, and spend time journaling, reading, or another soothing activity. Red light is known to increase skin hygiene and assist your body in getting ready for sleep.
