Sleep hygiene: Good and bad habits

Paying attention to sleep hygiene is one of the simplest ways to give yourself a quality and deep sleep. When we say "sleep health," we mean that you've created a bedroom environment and a daily routine that promote consistent, uninterrupted sleep. Maintaining a consistent sleep schedule, making your bedroom comfortable and free of distractions, following a relaxing bedtime routine, combined with adopting healthy habits during the day can all go a long way in achieving a high level of sleep hygiene your! It is important to know that the hygienic practices we follow for our sleep must match our actual needs for rest. For this reason, you can take advantage of positive habits to facilitate your sleep during the night and wake up refreshed and rested every morning! Why is sleep hygiene important? Getting healthy sleep is important for both physical and mental health, improving productivity and overall quality of life. Everyone, from children to older adults, can benefit from better sleep, and taking care of sleep hygiene can play a key role in achieving this goal. Sleep hygiene includes both environment and habits and can pave the way for higher quality sleep and, by extension, better overall health. What are the signs of poor sleep hygiene? Difficulty falling asleep, frequent sleep disturbance and daytime sleepiness are the most indicative signs of poor sleep hygiene. An overall lack of consistency in sleep quantity or quality can also be a symptom of poor hygiene while we sleep. How do you practice good sleep hygiene? Optimizing your sleep schedule, bedtime routine, and daily habits is key to achieving quality sleep. At the same time, creating a pleasant bedroom environment can be an invitation to relax and rest. Some tips that can help in each of these areas, but are not strict requirements. You can adapt them to suit your habits and create your own sleep hygiene checklist. Set your sleep schedule

• Consistent wake-up time: Whether it's a weekday or weekend, try to wake up at the same time, as a fluctuating schedule prevents you from getting into a consistent sleep rhythm.
• Prioritize sleep: It can be tempting to skip sleep to work, read, watch a movie, or exercise, but it's vital to make sleep a priority. Calculate a sleep goal based on your set wake-up time and do your best to be ready for bed around that time each night.
• Make gradual adjustments: If you want to change your sleep times, don't try to do it all at once! Make small, step-by-step adjustments of up to an hour or two so you can customize and install a new program.
• Don't overdo it with naps: A short nap can be a convenient way to re-energize during the day, but it can also wreak havoc on your schedule. To avoid this, try to keep sleep relatively short and limited during the day.

Follow a nightly routine

• Keep your routine consistent: Following the same steps every night, like putting on your pajamas and brushing your teeth, can reinforce in your mind that it's time for bed.
• Estimate 30 minutes of preparation before bed: Take advantage of whatever puts you in a state of calm, such as soft music, light stretching, reading and/or relaxation exercises.
• Dim your lights: Try to stay away from bright lights because they can block the production of melatonin, a hormone the body makes to facilitate sleep.
• Sign out of cell phones: Cell phones, tablets and laptops, and electronic devices in general, cause mental stimulation that is hard to stop and also produce blue light that can reduce melatonin production.

Cultivate healthy daily habits

• Exposure to daylight: Natural sunlight is one of the key drivers of circadian rhythms that can encourage quality sleep.
• Be physically active: Regular exercise can make it easier to sleep at night and also provide many other health benefits.
• Don't smoke: Nicotine stimulates the body in ways that disrupt sleep, which helps explain why smoking is associated with many sleep problems.
• Cut back on alcohol: Alcohol can make you feel drowsy, but it can disrupt your sleep later in the night.
• Cut back on caffeine in the afternoon and evening: Because it's a stimulant, caffeine can keep you active even when you want to rest, so try to avoid it after a while.
• Don't eat late: Eating dinner late, especially if it's a big, heavy or spicy meal, can mean you're still digesting when it's time to go to bed.

Optimize your bedroom A key component of sleep hygiene beyond habits is your sleep environment.

• Comfortable anatomical mattress and pillow : The surface on which you sleep should welcome you with affection, comfort and without pain, corresponding ideally to your physical needs!
• The bed: Sheets and blankets are the first thing you touch when you get into bed, so it's helpful to make sure they match your needs and preferences.
• Cool & Comfortable Temperature: Adjust your bedroom temperature to suit your preferences!
• Block Out LIght: Use heavy curtains or an eye mask to prevent light from interrupting sleep.
• Drown Out Noise: Headphones can stop noise from keeping you awake, and if you don't find them comfortable, you can try a white noise machine or even a fan to reduce annoying sounds.

Is sleep hygiene the same for everyone? The basic idea of ​​sleep hygiene—that your environment and habits can be optimized for better sleep—applies to almost everyone, but it turns out that ideal sleep hygiene can vary from person to person. For this reason, it's worth trying different adjustments to find out what helps your sleep the most. You don't have to change everything at once. Small steps can lead you to better sleep hygiene. Article contains scientific information from SleepFoundation – Scientifically reviewed by Dr. Nilong Vyas, Pediatrician & Sleep Disorders Specialist.