Your behaviors can have a major contribution to sleep disorder. Your actions during the day, and especially before bedtime, can make it difficult to fall asleep. Your natural sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. Good sleeping habits are often referred to as good sleeping hygiene. There are many things that can be done to improve sleep. While most of these are common sense, life is very busy and we often don’t think about them. Here, we will give you some guidelines for what you should and should not do for a good night’s sleep. Many people have trouble with their sleep. If you are one of them, some of these simple things may help.
Sleeping Schedule: - Go to bed on time is one of the most important strategies for achieving good sleeping habits. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. Sticking to a consistent sleep-wake schedule helps set your body’s internal clock and optimize the quality of your sleep. Start by setting a realistic bedtime that will work with your lifestyle. Choose a time when you normally feel tired, so that you don’t toss and turn. If your weekend/weekday sleep schedules differ take nap rather than sleeping in day time. Napping is a good way to recharge and make up for lost sleep hours.
Switch off the light: - If you are sleeping in dark, your brain secretes more melatonin hormone, which makes you sleepy. Melatonin is a naturally occurring hormone controlled by light. Avoid all light including electronics device within 2 hours of your bedtime. All nighttime light can interfere with sleep and your body’s rhythms, but the blue light emitted by electronics is especially disruptive. This includes the screen on your phone, tablet, computer, or TV. You can minimize the impact by using devices with smaller screens, turning the brightness down.
Focus on exercise: - Regular exercise improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Exercise speeds up your metabolism, elevates body temperature, and stimulates activating hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep. Try to finish moderate to vigorous workouts at least 3 hours before your bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. For some people, it can take up to 6 hours for the body to fully cool down after exercise to a temperature conducive to sleep.
Eating habits: - Your daytime eating habits play a key role in natural sleep. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn. Stay away from alcohol in the hours leading up to your bedtime. Alcohol may cause sleep disorders.
Bedroom environment: - A peaceful bedtime environment sends a powerful signal to your brain. Sometimes even small changes to your environment can make a big difference to your quality of sleep. A bedroom that is too hot or too cold can interfere with quality sleep. If you are disturbing with eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help. Your bed should be comfortable, if not try to buy a new mattress and a different pillow according to your comfortable level.