Sleep Hygiene is a term used to describe good sleeping habits. Good sleep hygiene is recommended by professionals to overcome Insomnia. Sleep Hygiene is used on its own or along with Medication and Psychotherapy. This article focuses on Sleep Hygiene tips that are vital in improving a person’s sleep.
Getting regular with the time a person goes to sleep is very important. A person must wake up and sleep at the same time every day of the week. Sleeping and waking up at Regular intervals help with the Circadian rhythm. Individuals should only try to sleep when they are actually tired or sleepy. A person must not spend time awake in their bed.
If a person goes to bed and is unable to sleep after 20 minutes or more, it is a good to get up and do an activity that is calm and boring. This activity musty only be continued till the person becomes sleepy. Listening to some calming music or reading a soothing passage are some examples of calm activities that are done before a person falls asleep.
Another important aspect is to avoid caffeine, Nicotine and Alcohol. Caffeine is present in tea, coffee, chocolate, cola drinks and certain medications or nicotine (cigarettes). An individual must not consume such items 4 to 6 hours before going to sleep. Items such as caffeine and nicotine can act as a stimulant, and cause the person to remain awake or make it difficult to fall asleep. Having Alcohol may seem relaxing at the beginning; however, it could interrupt the quality of sleep.
Exercising and eating a healthy and balance diet is necessary to ensure good sleep. Regular exercise help with sleep. However, one must not indulge in strenuous exercise 4 to 6 hours before sleep. Sleeping on an empty stomach can be very distracting and would also cause the individual difficulty in falling asleep. It is good to have a light snack such as a soup or a glass or warm milk.
Occasionally people have a bad night sleep, they try to sleep during the day to feel better. Actually, that would interfere with the normal sleeping pattern. If people try top avoid activities that they feel make them tired they are reinforcing Insomnia. An individual’s bedroom needs to be quiet, calm and comfortable for sleeping. A room is that cool and has warm blankets are ideal. Having curtains or using an eyemask to block out early morning lights are some essentials in a bedroom. Having earplugs to block out noise interrupting your sleep can also be resourceful.
Having a sleep diary can help to ensure a person gets the right facts about their sleep, rather than making assumptions. A diary could involve clock watching and hence it is recommended to use it for a period of 2 weeks. These 2 weeks helps the individual to get an idea of what is going and to help see their progress.
These Healthy and effective Sleep Hygiene habits can combat insomnia and poor-quality sleep along with Professional Help. If Insomnia, persists please see a mental healthcare professional and seek help.