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.
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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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FAQ’s – Therapy For Insomnia (Part 4)
According to this blog, what is the definition of "sleep hygiene" and its purpose?
Sleep hygiene” means forming habits and practicing healthy behaviors to help our sleep cycle and maintain a 24-hour circadian rhythm. Its purpose is to train your mind to associate hitting the bed with sleeping, similar to how a toddler is potty trained.
What specific habits related to the bedroom environment and routine are recommended in this blog to establish good sleep hygiene?
For good sleep hygiene, you should avoid using your bed to sit, read, eat, have snacks, or read your book. It’s also advised to clean and make your bed every morning, changing sheets weekly, folding blankets, and keeping the bed tidy. Furthermore, you should have a set time to go to bed to sleep, keep your bedroom dim and without noise, and consider wearing earplugs if noise disturbs you. Avoiding pets on the bed is also recommended to prevent sleep disruption. Keeping your bedroom clean and smelling pleasant contributes to good sleep hygiene.
What dietary and lifestyle considerations, including exercise, food, and beverages, are highlighted in this blog as part of healthy sleep hygiene?
Exercising is very important, but avoid doing it in the evenings or close to bedtime; instead, aim for about an hour in the mornings as a habit. You should also maintain a set routine with your meals, consuming high-protein meals and a lighter dinner. Towards the evening, avoid caffeine-rich food and drinks, alcohol, and smoking, as these can interfere with sleep patterns. Additionally, drink 2 to 2.5 liters of water daily, but avoid drinking too much late in the evening to prevent nighttime urination.
What evening wind-down activities are suggested in this blog to promote relaxation before sleep?
To wind down in the evening, you can have a relaxing and warm bath. Warm milk might help you relax and go to sleep. It’s important to avoid using mobile phones late in the evening as the light can disturb your circadian rhythm. People sometimes find watching the news late at night disturbing, so listening to calming music or having a habit of bedtime reading can be helpful. You can also perform deep breathing and mindfulness exercises, or progressive muscle relaxation while lying in bed.
How does this blog advise managing daytime napping and nighttime worries to improve sleep?
Regarding daytime napping, it is advised to avoid sleeping during the day unless it’s a power nap of about 20 minutes in the afternoon to increase productivity. If stress and worries keep you awake at night, you should have a small notebook beside your bed to jot down all your fears and to-do lists for the next day, effectively postponing your worries. Having a pillow to hug or using weighted blankets can also help you relax.
