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What is good sleep hygiene?

Updated: Mar 22, 2023

The term "good sleep hygiene" refers to routines and procedures that support sound, restful sleep. For optimal physical and mental health, getting enough sleep is crucial. Practicing good sleeping habits can help you achieve this goal.

Here are five guidelines for optimal sleep hygiene:

Create a consistent sleep schedule: By going to bed and waking up at the same time every day, you can assist your body's internal clock function properly and make it simpler to fall asleep at night.



Establish a relaxing sleeping environment: Your bedroom ought to be peaceful, cool, and dark, and it should have a cozy bed and pillows. Avoid using electronic devices in bed. The blue light they emit can disrupt your body's ability to produce melatonin, the hormone that controls sleep.

Tobacco, alcohol, and caffeine should be avoided before bed: These medications may prevent you from falling asleep by activating your nervous system or by altering your body's regular cycle of sleep and wakefulness. It's better to stay away from them, especially in the hours before night.

Before going to bed, unwind: Deep breathing and meditation are two relaxation strategies that might help you unwind and get ready for bed. In order to unwind, you might also try taking a warm bath or listening to relaxing music.

Ensure that your pillows and mattress are comfortable. Your ability to sleep well can be greatly improved by using a decent mattress and pillows. Make sure they offer your body the correct amount of support and comfort, and if they're worn-out or uncomfortable, think about changing them.

In addition to following these suggestions, it's crucial to avoid eating large meals or exercising vigorously just before bed because doing so can interfere with your ability to fall asleep. You may increase the quality of your sleep and wake up feeling rested and prepared to face the day by following excellent sleep hygiene.

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