Understand Your Sleep Hygiene

Technically, sleep hygiene refers to healthy habits, behaviors and environmental factors that are adjusted to help you have a good night’s sleep. Many sleep problems are associated with bad sleep habits reinforced over years or even decades. When we try to improve our sleep hygiene, we observe the change. While the changes will not be visible immediately, we feel our sleep is getting better as days pass.

Let us find out more about our sleep hygiene here.

Obeying your body clock

Your body’s alternating sleep-wake cycle is controlled by an internal clock within the brain. Most bodily processes are synchronized to our 24-hour physiological clock. When you try to get a good sleep, it means working with your body clock and not against it.

Some suggestions include:

• Getting up everyday at the same time, even on weekends. Soon this strict routine will help you to set and maintain your body clock. When you create a regular pattern, you will find yourself getting sleepy at about the same time every night.
• Never ignore your tiredness. Go to bed when your body wants to rest for a while.
• Do not go to bed and pass your time if you are not feeling tired. If you continue to do this, you will only reinforce bad habits such as lying lazily around.
• Gather enough early morning sunshine for yourself. Exposure to light during early waking hours helps to set your body clock.

Improve your sleep environment

You are likely to get a better sleep when you sleep in a comfortable and cozy bedroom. Some suggestions include:

• Make sure you set the right temperature. Often the temperature is between 17° to 19°.
• Ensure the room is dark enough. If your room is not so dark during the night, try wearing a proper eye mask that may be helpful to complete your sleep.
• If there is plenty of noise around and you cannot control it, buy a pair of earplugs.
• Your bedroom should be used only for sleeping. If you use your bedroom as a lounge room or an entertainment room, your mind will start associating your bedroom with those activities.
• Invest in a high-quality mattress and pillow. They should be comfortable enough to offer you the right level of support.

Relax your mind

Insomnia or sleep apnea is a disorder that can eat your sleep and put your life in a mess. You need to take proper medications and relax your mind before you go to bed. Some of the suggestions include – if you are a chronic bedtime worrier, you must schedule a half-hour ‘worry time’ well before bed.

If you are struggling with sleep apnea, you can reach out to us. Our team will be glad to assist you.