Published on January 19th 2024

Here are The 10 Best Essential Tips for Mastering the Art of Sleep Hygiene

#Health

#Sleep hygiene

#Holistic health

#Stress management

#Natural remedies

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Here are The 10 Best Essential Tips for Mastering the Art of Sleep Hygiene

Arfa

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Here are The 10 Best Essential Tips for Mastering the Art of Sleep Hygiene

Table of Contents

1

. Sleep Hygiene: The Link Between Inadequate Sleep and Good Health

2

. Challenges of a Pharmacologic Approach

3

. Cognitive Behavioral Therapy for Insomnia (CBT-I)

4

. Mastering the Art of Sleep Hygiene: 10 sleep hygiene tips for better sleep

4.1

. Stick to a Sleep Schedule

5.1

. Pay attention to what you eat and drink.

5.2

. Create a Restful Environment

5.3

. Limit Daytime Naps

5.4

. Include physical activity

5.5

. Manage Worries

5.6

. Go to bed only when you're tired

5.7

. Turn off electronic devices before you go to sleep

5.8

. Use your bed only for sleep

5.9

. Eliminate nightcaps

5

. Conclusion

In the continuous pursuit of quality sleep, mastering the art of sleep hygiene is essential. Adopting the vital practice of sleep hygiene can transform the way you sleep at night. However, this doesn’t come easy. It requires patience and the adoption of sleep hygiene strategies. This article outlines the top 10 tips involving the best sleep hygiene tips for good sleep hygiene and higher sleep quality.

Sleep Hygiene: The Link Between Inadequate Sleep and Good Health

A third of US adults don't sleep the recommended 7 hours a day, making this a public health emergency. Not enough sleep can cause heart disease, stroke, obesity, depression, and diabetes. Poor sleep causes daytime weariness and harms physical and mental health. Poor sleepers have greater rates of chronic diseases, smoking, obesity, and inactivity. Lack of sleep affects learning, memory, mood, cognitive function, and perhaps Alzheimer's disease, making sleep crucial. The 846 deaths in 2014 and 83,000 similar accidents per year make it a serious concern.

Challenges of a Pharmacologic Approach

Some widely used sleep drugs, like sedative-hypnotics and over-the-counter sleep aids, have some negative impacts associated with them, like sleep hangovers and an increased probability of injury from falls.

Nevertheless, 9 million U.S. adults are taking sleeping pills despite recommendations of non-pharmacological treatment such as CBT-I (National Center for Health Statistics, 2010).

The financial burden of poor sleep is substantial, with an estimated cost between $30 million and $107.5 billion every year.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is considered the initial and non-pharmaceutical approach that can address long-term changes to sleep quality. The goal of cognitive behavioral therapy is to uncover problematic tendencies in conceiving, emotional reactions, or activities and then replace them with patterns that are more desired.

This is accomplished by combining cognitive therapy with behavior therapy. By means of guided discovery, these cognitive therapy techniques assist the patient in recognizing that their beliefs may not be accurate or beneficial, thereby enabling them to manage their problematic sleep beliefs and cognitive responses more effectively.

Cognitive Behavioural Treatment for Insomnia (CBT-I) is a concept composed of several approaches, most commonly cognitive restructuring, stimulus control, and sleep hygiene techniques. It helps to handle the underlying reasons for inadequate sleeping as well as promote restful sleep.

Mastering the Art of Sleep Hygiene: 10 sleep hygiene tips for better sleep

Sleep quality is not a luxurious commodity but an essential attribute of a healthy life. If you find yourself tossing and turning at night, struggling to get the rest you need, it might be time to revisit your sleep hygiene. Below are ten interesting and effective recommendations for getting quality sleep.

1. Stick to a Sleep Schedule

Your body loves routine. Allow only eight hours of sleep and be intentional in maintaining your sleep schedule during weekdays and weekends. It reaffirms your body’s natural sleeping pattern, which ensures that you can enjoy quality sleep.

Here are The 10 Best Essential Tips for Mastering the Art of Sleep Hygiene

2. Pay attention to what you eat and drink.

Avoid heavy meals before bedtime. Also, limit your intake of nicotine, caffeine, and alcohol. Try to take these cautiously, as they may disturb your sleep rhythms. It has been discovered that kiwi, cherries, milk, fatty fish, almonds, and rice promote sleep and relaxation. For improved sleep patterns, coffee, alcohol, and heavy meals should be avoided prior to nighttime.

The quality of sleep depends in part on what you eat. Go for highly nutritious foods such as magnesium, calcium, and tryptophan. Always remember not to eat heavy meals before bedtime.

3. Create a Restful Environment

Ensure that you have a cool and properly dimmed room as well. Choose room-darkening shades, warm baths, or any relaxation methods as they might aid you in falling asleep with less difficulty.

The physical, mental, and behavioral alterations that a human being undergoes throughout a 24-hour period are referred to as circadian rhythms. Although light and dark have the greatest impact on circadian rhythms, other factors include temperature, food intake, tension, physical activity, and social environment.

4. Limit Daytime Naps

Even though short afternoon naps do revitalize, prolonged daytime naps can trouble your night's sleep. Ensure they do not last for more than an hour, and say no to late afternoon siestas.

5. Include physical activity

It has been established that regular exercise leads to improved sleep. Nevertheless, ensure you do not engage in strenuous exercises before going to bed. Additionally, spending some time under the sun can also enhance your sleeping pattern.

6. Manage Worries

Resolve your worries before bedtime. List down issues in case of any doubts, prioritize the tasks you have to do, and manage stress effectively. Do not lose sleep over what lies on tomorrow’s to-do list.

Unwind your mind before bedtime. Take note of the worries, make plans for the tasks, and consider relaxation techniques or meditation to calm your mind.

7. Go to bed only when you're tired

Don’t force yourself if you aren’t sleepy. Engage yourself in an activity until you feel sleepy and tired. Some activities that help you feel sleepy and get your body ready for it are reading a book, skincare, body relaxation techniques, and so on.

If you can’t fall asleep within 20 minutes of going to bed, you should get up and take a stroll in your backyard. Do not just lie down in frustration in bed because it will only prolong your insomnia.

8. Turn off electronic devices before you go to sleep

Melatonin levels in the body can drop as a result of blue light from electronic devices like smartphones.

Blue-light-emitting devices can also serve as distractions, maintaining mental acuity. This might cause difficulty falling asleep.

While you may believe that refraining from checking your phone near your bed is sufficient, the mere proximity of your device to your bed can potentially disturb your sleep, even if you are unaware of it.

9. Use your bed only for sleep

It could be tempting to use a comfortable bed for activities such as working, reading, talking on the phone, or viewing television.

Nonetheless, your bed should only be utilized for sleep. This improves the association between your bed and sleep in your mind, which facilitates falling asleep.

10. Eliminate nightcaps

A single glass of wine consumed before bedtime can have an effect on sleep quality. Although alcohol may induce initial drowsiness, it has the potential to impair the overall quality of one's slumber in the long run.

Alcohol has the ability to disrupt the "sleep architecture". In addition to causing lighter, more erratic sleep, which reduces the quality and depth of sleep, drinking can increase the likelihood that you will awaken feeling exhausted.

However, the pathway to better sleep is different for everyone. Try out these pointers, come up with what suits you, and then slowly adopt them into your day-to-day regimen. A good night’s sleep is not merely a dream; it is an achievable reality with great potential to improve your health. It is worth the effort for an appreciation of your body and mind.

Conclusion

The voyage into the world of sleep hygiene shows itself as a transforming odyssey in the search for improved well-being. These carefully collected guidelines, which encapsulate the core of excellent sleep hygiene, provide a road map to not only sleep but to a refreshing and fulfilling night's rest.

These best sleep hygiene practices, when incorporated into your habits, will give you a better holistic approach to good sleep. These strategies serve as catalysts that bring about a better sleep experience.

Better sleep hygiene is all about paying attention to regular sleeping hours, healthy eating, and peaceful surroundings, amongst others.

Yashi Sonthalia Cropped.jpg

Reviewed by Yashi Sonthalia

Counseling Psychologist

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