Sleeping is one of the things we do most in life. The average person spends at least one third of their life sleeping. Sleeping is so important that the amount of sleep we get can sometimes determine if we’re going to have a good or bad day. Just like anything, there’s good sleeping habits and bad sleeping habits. The goal is to practice good sleep hygiene, but what is good sleep hygiene?
Sleep hygiene are the habits and behaviors that affect your quality and quantity of sleep. It involves both your daily routines and the environment you create for sleep. One of the keys to good sleep hygiene is establishing a consistent sleep schedule. Sleeping and waking up around the same time everyday, including the weekends, will help regulate your circadian rhythm, which is just your body’s natural sleep-wake cycle. Another key to good sleep hygiene is avoiding naps. If you are going to nap, keep them brief and not late in the day. When you nap, you’re using up the stored melatonin in your body, which will make it more difficult for you to fall asleep later in the night. One of the most common mistakes people make regarding their sleep hygiene is using the bed for more than sleep or sex. Doing any kind of work in bed will make your body associate the bed with work instead of relaxation.
One of the most important things you can do regarding sleep is having a routine. Part of your routine should include a period of winding down. Create an environment that is calming, quiet, dark, and relaxing. Make sure the room is at a temperature you like and your bedding is comfortable. This will help you to not only fall asleep, but stay asleep. Avoid things that are stimulating such as caffeine, screens, eating a large meal, and even alcohol before bed. These things can negatively impact the quality of your sleep. If you follow these things, not only will you sleep longer, but you will sleep better.
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