Sleep is a powerful restorative process. Sleep helps us perform better physically, emotionally, and metabolically. Sleep is essential, but many of us don't get enough of it. 

Sleep hygiene has to do with healthy sleeping habits that improve one's ability to fall asleep and stay asleep. Good sleep habits are a keystone of cognitive-behavioural therapy, the most efficient lengthy treatment for chronic insomnia people. Cognitive-behavioural therapy helps you cope with the thoughts and behaviours that prevent one from sleeping well. It includes techniques for relaxation, sleep schedule management and dress reduction as well. 

If you have difficulty sleeping or want to develop a good sleep habit, try the following sleep habits, you should also visit a doctor if the problem persists. Also, you can seek help from the sleep team at an AASM accredited sleep centre. 

1. Reduce irregular daytime naps

Long naps during the daytime can negatively affect one's sleep. Sleeping in the day confuses your Internal clocks, in most cases, you find it difficult to sleep at night. Studies have shown that irregular daytime naps tend to be sleepier during the day than nights. Another study shows that taking a nap for 30 minutes or less enhances daytime brain function, while longer naps than that harm health and good sleep habits. Some people might take regular daytime naps and not even experience bad sleep habits or disrupted sleep at night. However, the effects of napping depend on individuals. 

2. Be smart about what you drink. Avoid caffeine, alcohol, nicotine, and other chemicals that can disrupt with sleep.

Caffeine is a stimulant that keeps one awake. If you are so much into caffeine, try as much as possible to stay away from it four to six hours before bedtime. However, alcohol may help bring on sleep, but after a few hours, it acts as a stimulant, increasing the numbers of awakenings and decreasing sleep quality later. Alcohol slows the brain the activity, you should limit alcohol consumption and avoid drinking within hours of bedtime. By so doing you're developing a good sleep habit for yourself. 

3. Make your bedroom appropriate for sleeping

Making your bedroom appropriate for sleeping actually develops a good sleep habit. Your bedroom shouldn't be too distracting. Your bedroom should be cool and comfortable for the best quality of sleep. Your bed should majorly be used for sleeping and sex. Most people use their bed for everything like watching television, reading and all that. This is bad because we are meant to use the beds for sleeping and a few other things. When you know what your bed is for, you don't choose to do irrelevant things on it. 

4. Try exercising during the day

People who exercise regularly have better chances of good sleep habit. Regular exercising makes you sleep better at night and feel less sleepy during the daytime. Exercises also improve likely symptoms of insomnia and develop the amount of time you spend in sleeping. 

5. Ensure to clear your head and wind down

Stress, worry and issues from your day can disrupt sleep at night. It's essential you develop a relaxing bedtime technique, take a warm bath, dim light and listen to soft music to develop a good sleep habit. Help yourself by clearing your head before sleep, focus on one task at a time; it improves sleep.

Sleep is essential for our survival and productivity. It is recommended than an adult should get 7- 8 hours of quality sleep every night. Share your thoughts in the comment section.
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