You will be surprised to know that, whenever it comes to our body and health, everything is connected. What you do throughout the day, how your mood was, things like what you eat or drink in a day may have a major influence on your sleep schedule. All these factors and some, in addition, decide if you will get the sound sleep or you will be the victim of sleeplessness. Therefore, many of your habits are important to deal with this, especially the bedtime habits.
Many people don’t understand the term sleep hygiene as it is not used commonly. The meaning of this term is healthy sleep habits which have the ability to improve the quality of your sleep. Quality sleep is important because most of the healing processes happen during that span. Sleep consists of two phases namely Rapid Eye Movement (REM) and Deep Sleep. Dreams occur in REM. So, if the REM span is more than deep sleep span for a person, then that person will not wake up fresh. This may affect the whole day and performance of the person.
If you are facing some issues while sleeping or during sleep, you must follow the following 10 healthy sleeping habits.
10. Keep a steady sleep schedule
Keeping a constant sleep schedule is very important to get the proper amount and proper quality of the sleep. You must get up and sleep at the decided time, even on holidays and during vacations. If this routine gets established well, your body will be used to it. Just make sure you get the sleep of 6-8 hours.
9. Avoid screens before bedtime
Using screens before bedtime can cause a disturbance in your sleep schedule. There is a concept of brain waves which many people don’t know. When you use any screen before bedtime, your brain destroys the wave for sound sleep and makes yourself alert towards screens. This can cause sleeplessness.
8.Relax before bed
Even after falling on the bed, people stay wide awake because they can’t fall asleep. They take a longer time to sleep which is not so good. So, to fall asleep faster, one must relax before sleeping. Everyone has own relaxation method. If you don’t have one, you must find it. People use methods like reading, listening to music, thinking, problem-solving, setting goals for the next day etc. While doing all this, make sure you don’t use any screens.
7. Make your bedroom comfortable
Wherever you sleep, that place must be comfortable in all aspects. It should have the right temperature, colour and ambience. At first place, you must make your bedding comfortable. It should not be poky or uneven. Try to make it soft and even or change it. For sound sleep, it is really important to have your room clean and good smelling. If you are already tired, all these things will not matter, but when you have a relaxed whole day and want quality sleep then you must take care of all these factors.
6. Don’t consume alcohol, caffeine and cigarettes
Substances like alcohol, caffeine, cigarettes affect a person’s physical and mental health. Along with that, it also causes disrupted sleep. Alcohol is known for making a person sleepy, but it happens in the initial stage only. Later, it gives poor quality sleep. Caffeine and nicotine prevent you from sleeping.
5. Napping is not a good habit
Many people have this habit of napping which is unfortunately not a good habit as far as sleeping cycle is concerned. If a nap is necessary for your routine, limit it to half an hour. Try to stay up for a minimum of 4 hours before going back to bed. Usually, people who sleep in the afternoon does not feel sleepy at night and then they sleep late and get up late. This can disturb the biorhythm of a person’s body.
4. Try to avoid sleeping tablets
Until and unless prescribed by the trusted doctor, avoid using sleeping pills. That doctor must have a proper explanation for why he is giving those tables and why you are not getting the quality sleep. Even when prescribed by the doctor, that doctor must be careful and watchful to make sure the patient is not getting addicted to those pills. These pills won’t help any person for a long time.
3. Skip junk food and drinks
You should eat the last meal of the day at least 2-3 hours in advance to the bedtime. But your sleep schedule allows you to stay awake for more than 5 hours after the big meal, then you can have a small snack which can digest easily.
We often fill our body with tea, coffee and cold drinks just out of addiction. We all must avoid this. Also, taking tea empty stomach can cause acidity. Even before sleeping, when you take any beverage, it disturbs your sleep schedule. Don’t eat chocolates and chips before sleeping as they may affect your gums and teeth.
2.Brush your teeth
We have been hearing this fact since the school phase that one should brush twice a day. Once from that twice should be after your dinner or before bedtime. If your teeth are loaded with food particles when you sleep, microbes grow there. Prevention of plaque, cavities, oral and gum infections can be done with this healthy habit. As healthy teeth are important, this habit must be followed by everyone.
1.Wash your face before going to bed
Washing your face and removing make-up before sleeping is a really good habit. It removes all the impurities from your skin and makes your skin ready for natural rejuvenation and healing during sleep. If this habit is not followed properly, then an accumulation of oil, pollutants, dust particles may happen which leads to blackheads, whiteheads, rashes, acne, irritated skin and oily skin.
Sleep is a really necessary part of our lifestyle. When a person is sleeping, his body undergoes cooling, healing, growing and strengthening. Therefore, one must get proper sleep. Amount of sleep and quality of sleep are important factors to look at. One must sleep for up to 6-8 hours. There are many people who neglect their sleep cycle and habits. Such people are more likely to suffer from anxiety, depression, tired and unenthusiastic body, difficulties in concentration, lack of mindfulness etc. All these situations can affect the performance of a person and lead to more depression and stress.
According to WHO, 80% of diseases occur due to psycho-somatic illness and stress. Your sleeping habits can save you from some fatal disorders. Sleep helps you to fight against stress and emotional imbalance. So, it is highly advised that you should follow all the above tips and habits.
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