Sleep better thanks to good sleep hygiene
The term “sleep hygiene” refers to a variety of conditions and behaviours that can help promote better quality sleep. We’ve listed 5 sleep hygiene tips for you here.
Developing certain rituals for getting ready for bed can help you to teach your body to associate those rituals with falling asleep. These sleep aids can include relaxation exercises, reading a book, cooking something delicious, listening to music or simply drinking a glass of milk. Plus, a workout during the day can work wonders, reduce stress and make you tired – not to mention all the happy hormones it triggers.
An ideal room for good night’s sleep
Your bedroom should be quiet, dark and well ventilated. Ideally, the temperature in your bedroom should be between 16 and 18°C. The perfect temperature for sleeping is one that’s neither too cold nor so warm that you sweat.
No room for disruptions
If it wasn’t for the street light outside the window or your better half, who still wants to watch TV in bed, you’d definitely get a good night’s sleep. One good way of improving your sleep hygiene is by minimising disruptions as much as possible. Start by getting some earplugs to use at night. And blinds or curtains darken the room and ensure that you can fall asleep with ease.
Your “internal clock” sets the rhythm
Your internal clock influences when you feel tired and your sleeping behaviour. It regulates your sleep-wake cycles, especially through exposure to light. Light inhibits melatonin, a sleep hormone that your body produces at night to promote sleep. Exposure to bright artificial light right before going to bed or while you sleep can disrupt your circadian rhythm. You can’t sleep at night without watching your favourite show? Then turn the brightness on your smartphone, tablet or laptop display down to the lowest possible level. Even better: let your devices catch a few winks at night too.
Food and drinks
Alcohol and coffee should only be enjoyed in moderation. Caffeine stimulates your body and circulation and that, in turn, can make it difficult for you to fall asleep or even cause insomnia. Alcohol might make us tired and help us fall asleep more quickly, but it doesn’t make us sleep better: alcohol, especially in large quantities, can negatively impact the quality of our sleep. And nicotine? That makes you alert and prevents you from falling asleep. A cup of camomile tea is better – it warms you from the inside, relaxes your spirit and tells your body that it’s time for bed!