Bad sleep hygiene can lead to many health problems, including sleep apnea- a serious sleep condition involving repeated starts and stops of breathing while sleeping. It can also lead to heart disease, high blood pressure, stroke, etc. having such conditions requires BLS CPR certifications that can help you during emergencies.
But, before you find yourself in such situations, it is important to revisit your sleeping habits and start practicing better sleep hygiene.
What is sleep hygiene?
Sleep hygiene is healthy habits, behaviors, and environmental factors that enhance good sleep. Practicing better sleep hygiene can help you get asleep quickly, be asleep the whole night, and wake up refreshed. Having a quality sleep is essential as it helps you mentally and physically.
Many things can affect the quality of sleep you get, and your behaviors during the day are one of them. The choice of food and drinks and your evening routine also play an essential role in your sleep.
For better sleep hygiene, you need to;
Daily exercise is not only good for your fitness but also your sleep. You’ll get tired by engaging your muscles through exercise, making you sleep soundly, thus improving your sleep quality.
However, you should not exercise for one or two hours before bedtime as this may raise your body temperature and energy levels, making it difficult to fall asleep.
Have a consistent sleep schedule
It is essential to sleep and wake up at the exact times daily, including on weekends and even on vacations. This can make your internal clock record these times and allow you to fall asleep and wake up at the same time consistently. This may also discourage daytime sleep.
Turn off all electronic devices before going to bed
Electronic devices like televisions and phones emit blue light, which reduces the level of melatonin- a chemical controlling the sleep and wake cycle in the body. When the level of melatonin is low, you may find it difficult to fall asleep.
The buzzing of the phone and message notifications in the middle of the night can wake you up, thus interfering with your sleep.
Ensure your sleep environment works for you
A temperature between 60℉ and 67℉ in a quiet and dark room can make you fall asleep quickly. You may also want to spend some dimes in your bedroom to ensure you have a comfortable mattress and pillows.
If there is too much light in your bedroom, consider using black curtains to darken the room.
Use your bedroom only for sleep and intimacy.
Because of comfortability, you might want to use your bed for watching TV, reading, or talking on the phone, which is an unhealthy habit.
Instead, use your bed only for sleep and sex, as this will make your brain associate your bedroom with sleep making it easier to fall asleep.
Napping during the day can make it hard to fall asleep at night. It is, therefore, important to avoid it or limit it if you can’t avoid it. Suppose you have to snap, utmost 30 minutes.
Sleeping is essential as it helps prevent certain diseases and improve our overall health. It is, therefore, crucial to follow healthy sleeping habits.