SLEEP HYGIENE
Sleep hygiene means forming habits and practising healthy behaviours to help our sleep cycle and maintain a 24-hour circadian rhythm. Just like when a toddler is getting potty trained, using the potty regularly will train the child to associate using the toilet and toileting, you can train your mind to sleep on hitting the bed. Avoid using your bed to sit, read, eat, have snacks, or read your book. Clean and make your bed every morning, so it is all fresh with changing sheets every week, folded blankets and a done bed.
Have a set time that you use to go to bed to sleep. Even if you don’t initially feel sleepy during that time, training yourself to sleep and rest at a particular time will set the routine for healthy sleep habits. Keep your bedroom dim and without noise. It may sometimes help to wear earplugs if noises disturb you a lot. Avoid having pets on the bed as it will lead to sleep disruption. Keeping your bedroom clean and smelling pleasant will also go a long way toward good sleep hygiene.
Next, exercising is very important, but avoid exercising in the evenings or close to bedtime. Exercise for about an hour in the mornings and make this a habit. Keep a set routine with your meals, too. Have high-protein meals and a lighter dinner. Towards the evening, avoid caffeine-rich food and drinks. Avoid alcohol and smoking, as it can interfere with your sleep patterns. During the day, drink 2 to 2.5 litres of water daily. However, avoid drinking too much water late in the evening as it can disrupt if you have to urinate at night. You can wind down in the evening by having a relaxing and warm bath. Warm milk might help you relax and go to sleep. Avoid using mobile phones late in the evening as the light from the gadgets can disturb your circadian rhythm.
People sometimes find it disturbing to watch the news late at night as it can disrupt their minds. Listen to calming music or have a habit of bedtime reading. You can do deep breathing and mindfulness exercises in the evening. Progressive muscle relaxation by tensing all body muscles and relaxing can be done a few times while lying in bed.
Avoid sleeping during the daytime. If you are exhausted, taking a power nap for about 20 minutes in the afternoon can increase productivity. If stress and worries keep you awake, have a small notebook beside your bed. Jot down all your fears and to-do lists for the next day and postpone your worries to the next day. Having a pillow to hug or having weighted blankets will relax you. The more you practice a regular sleep and eating routine, the better your sleep will become. Sleep hygiene is often overlooked and underestimated when it comes to managing sleep-related disorders and insomnia. Psychiatrists may only sometimes have the time to outline all the requirements for good sleep hygiene. But after reading this, if you put these points into practice, your first step to overcoming insomnia is done.
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