Why you should review your sleep habits and how you can improve them
A good night's sleep is crucial to our health and well-being. But nothing is more frustrating than looking forward to a good night's sleep, only to find yourself tossing and turning in bed. If you have trouble falling asleep or staying asleep, your sleep hygiene may need to be improved. At Gorilla Healthy, we want to help you optimize your sleep and develop better sleep hygiene. In this article, you'll learn what sleep hygiene means and how you can improve it to get a more restful night's sleep.
What is sleep hygiene?
Sleep hygiene refers to the practices and habits that contribute to good sleep. It's not just about what you do before bed, but all the activities and habits throughout the day that can affect your sleep. From your food choices to your sleep environment to your daily routines, all of these can affect the quality of your sleep.
Develop good sleep hygiene:
Good sleep hygiene starts in the morning and stays with you throughout the day. Here are some tips to improve your sleep hygiene:
Create a sleep-friendly environment:
Your bed should be reserved exclusively for sleeping and intimate moments. Avoid using your bed for other activities such as working or eating. Make your bedroom calm, comfortable and cool. If necessary, use curtains, a sleep mask, or earplugs to block out distracting light and noise sources.
Routine and regularity:
Try to go to bed and wake up at the same time every day, even on weekends. A consistent sleep-wake routine supports your natural sleep-wake rhythm and helps you fall asleep faster and stay asleep better.
Be aware of your food:
A balanced diet has a positive effect on your sleep. Avoid heavy meals before bed and reduce consumption of caffeinated drinks in the afternoon. Alcohol can lead to disturbed sleep quality, so you should limit consumption before bed.
Create a relaxing bedtime routine:
Give yourself a time of relaxation before bed. Read a book, take a relaxing bath, or practice gentle stretching. These rituals signal your body that it's time to prepare for sleep.
Avoid excessive screen time:
Electronic devices such as smartphones, tablets and televisions can affect sleep. The blue light emitted by these devices can inhibit the production of the sleep hormone melatonin. Therefore, turn off all electronic devices at least an hour before going to bed.
Why is sleep hygiene important?
Good sleep hygiene has positive effects on your health. While you sleep, your body regenerates both mentally and physically. Cells are repaired, hormones are released and your immune system is strengthened. Poor sleep quality due to poor sleep hygiene can lead to physical and mental impairment and increase the risk of various diseases.
The Effects of Poor Sleep Hygiene:
If you have trouble falling asleep, staying asleep, or constantly feeling tired during the day, these could be signs of poor sleep hygiene. Reviewing your habits and rituals can help identify the causes of your sleep problems and make improvements accordingly.
Better sleep hygiene for a better life:
Developing good sleep hygiene habits takes time and commitment. The sooner you start, the better. This is especially true for teenagers and children, as good sleep hygiene is crucial to their growth and development. In adults, regular, restful sleep helps strengthen the immune system, maintain a healthy weight, and reduce the risk of serious illnesses.
At Gorilla Health we are experts in a healthy lifestyle, and that includes healthy sleep. We continually provide research, insights and educational materials to help consumers make smart decisions about their sleep. Visit our resources page to get the latest sleep news and research, and to read more articles like this one to help you find your way to better sleep.
