A good night’s sleep is something that most people take for granted. Without the proper amount of sleep each night, it is only a matter of time before you run out of steam. A recent study found that over 50% of American adults report feeling sleepy during the daytime hours. In most cases, feeling sleepy all of the time is an indication of poor sleep hygiene.
Sleep hygiene s a term used to describe the good habits a person has to help them achieve a full night’s rest. Bad sleep hygiene can result in mental and physical health problems, which is why you need to address sleep-related issues early on.
Below are some good habits that can give your sleep hygiene a much-needed boost.
Optimize Your Bedroom for Comfort
Trying to get quality rest in a bedroom that is loud, bright, or equipped with an uncomfortable mattress is impossible. One of the first things you need to do when trying to improve your sleep hygiene is to remove uncomfortable elements from your bedroom. If you are currently sleeping on an old and unsupportive mattress, you need to invest in a new sleep surface. Whether you need a mattress for stomach sleepers or a sleep surface designed for side sleepers, be sure to do your homework before making a purchase.
Equipping your new mattress with soft and comfortable sheets is a great way to optimize your bedroom for sleep and relaxation. You also need to invest in new curtains if you have a problem with sunlight or artificial light waking you up from your slumber. There are tons of blackout curtains on the market that can prevent this common problem from occurring.
Develop and Follow a Nightly Routine
If you want to get your sleep hygiene up to par, you need to realize the importance of a nightly routine. One of the main things you need to do when trying to wind down for the night is to remove electronic temptation from your bedside table. The allure of picking up a phone and looking at social media for hours on end is too much for most people to resist. This is why you need to put your phone out of reach when trying to bed down for the night.
Giving yourself about 30 minutes or so to wind down in bed is also an essential part of a good nightly routine. During this time, you can either lay in silence or turn on some calm music to turn your brain off.
Healthy Daily Habits Help Your Ability To Get Quality Sleep
Another factor you need to consider when trying to improve sleep hygiene is your daily habits. If you aren’t physically active and live on a consistent diet of caffeine and sugar, you will have a hard time getting to sleep at night. This is why developing healthy habits is so important. Not only do you need to reduce your caffeine intake and increase your amount of daily activity, you also need to be mindful of what time you eat.
Eating a heavy meal late at night will usually keep you up. This is why you need to avoid eating three to four hours before you intend on going to sleep. While adopting these healthier habits will be difficult at first, these changes will eventually become second nature.
Now that you know more about how to improve your sleep hygiene, it is time to start making changes. By following the tips in this article, you can get the sleep you need to wake up feeling invigorated and energized.