How Sleep Hygiene Can Affect Your Health
There are many reasons why some people can sleep soundly, while others are plagued by sleepless nights. While you may not be able to control all of the causes that interfere with your sleep, there are ways to reduce the negative aspects of insomnia. It is no wonder that sleep quality is often elusive, especially during the middle of the night.
One of the simplest ways to improve your sleep hygiene is by making a conscious effort to eliminate as much alcohol as possible from your nightly routine. Studies have shown that drinking alcohol before bedtime has a detrimental effect on a person’s overall sleep quality. Because alcohol interferes with your body’s ability to produce the chemicals necessary to sleep, it is difficult to fall asleep with it in your system. It has also been proven to affect the amount of sleep that you get, which is particularly damaging to those who have trouble falling asleep or have difficulty staying asleep.
Another way to improve sleep hygiene is to avoid caffeine consumption. Research has shown that caffeine consumption before bedtime interferes with the release of melatonin, which is a sleep hormone that is vital for maintaining proper sleep hygiene. Melatonin is responsible for regulating your sleep cycle, which is why it is especially damaging to people with irregular sleep patterns. If you are one of these people, then you should consider avoiding coffee or other caffeine-based beverages in the hours before bed.
Stress is an important factor in sleep hygiene. It is true that you may have to face challenges every once in a while that will interfere with your sleep, but if you can take steps to reduce the frequency and severity of those challenges, you will find that your sleep will improve significantly. For example, you can schedule an afternoon break from daily tasks to allow yourself to get a good night’s rest.
Finally, one of the best ways to improve sleep hygiene is to get to bed and get out of bed at the same time each night. Studies have shown that the ideal time to go to bed is between seven and eight o’clock in the evening, which is the exact time that your body’s natural clock naturally sets your body for sleep. If you try to get up and go to sleep at different times during the day, you will be setting yourself up for poor sleep hygiene.
If you find it difficult to make it to go to bed at the same time each night, take the time to read your favorite magazine, play soft music, or go to sleep watching TV before you begin your nightly ritual. These actions will help you to relax your body before you begin to fall asleep. This will also provide your body with the energy it needs to get through the night without worrying about whether it is going to be able to get the rest it needs.
Of course, there are times when sleep hygiene cannot be improved. If you suffer from a severe illness or chronic condition, or if you have a condition that interferes with your ability to fall asleep, you may find that your only option is to sleep in. In these cases, getting a regular bedtime routine may be difficult.
Regardless of your condition, taking care of yourself before bedtime will go a long way toward ensuring that you maintain good sleep hygiene. If sleep hygiene is still a problem, then you may want to talk to your doctor about a sleep disorder pill that can help you sleep better throughout the night. Taking good care of your body can do wonders for your health, your quality of life, and your overall well-being, especially if you are suffering from a sleep disorder.