Top 10 Healthy Sleep Hygiene Habits

You can become dehydrated for many different reasons, such as fever or indigestion, as well as overwork, overheating, or certain medications . Hygiene Habits

Drinking water is a great way to replenish water, and many foods can also help you replenish lost water. When you are dehydrated and nauseous, try frozen coconut water, broth, milk, or cantaloupe.

These also provide electrolytes to help your body balance fluids. Other water-rich foods, such as gazpacho and tzatziki, can help replenish the water lost due to overwork or overheating, while also containing more flavor and nutrients.

Since thirst is a lagging signal, it is important to keep as much water as possible to avoid dehydration. If you think you may be severely dehydrated, seek medical attention immediately.

What is sleep hygiene?

Sleep hygiene refers to healthy sleeping habits. Good sleep hygiene is important because good sleep is essential to your physical and mental health and overall quality of life.

Your behavior during the day (not just before bed) affects your sleep. Your food and drink choices, your schedule, your night activities, and many other activities can affect your ability to sleep.

10 tips to improve your sleep

If you do not sleep well, you can take several steps during the day and before bed to improve your sleep.

 This is all about sleep hygiene-develop several healthy habits to help you sleep well. Let’s take a closer look at 10 ways to improve sleep hygiene for better sleep.

1. Keep a consistent sleep schedule

Try to fall asleep and wake up at about the same time every day, even on weekends. This supports your body’s sleep cycle (your internal clock), making it easier for you to fall asleep and wake up every day.

Adhering to a consistent schedule can also help reduce sleepiness during the day. Guarantee 7 to 8 hours of sleep every night.

2. Create a relaxing bedtime routine — and stick with it

A relaxing bedtime routine can help you relax and prepare you for falling asleep. Maintaining a consistent schedule will help your body recognize bedtime at the beginning of your schedule.

This can help you fall asleep faster. The best time to start the routine is 30 to 60 minutes before bedtime.

 Here are some suggestions:

Avoid anything that is stressful or overstimulating, such as emotional conversation or work.

3. Turn off electronic devices before you go to sleep

Electronic devices such as mobile phones emit blue light, which can reduce the level of melatonin in the body. Melatonin is a chemical substance that controls the sleep/wake cycle.

When your melatonin level drops, it may be more difficult for you to fall asleep. Devices that emit blue light can also distract you and keep your brain sharp.

This can make falling asleep more difficult. You may think that it is enough not to look at your phone before going to bed, but bringing your phone close to the bed may disturb your sleep, even if you are not aware of it.

 Humming and lights that may suddenly appear in the middle of the night will temporarily wake you up and cause sleep disruption.

4. Exercise regularly

Just 30 minutes of aerobic exercise a day can improve your sleep quality and your overall health. If you can exercise outdoors, the benefits may increase further, because exposure to natural light helps regulate your sleep cycle.

 But if you can’t get out, don’t worry. Even regular exercise indoors can help you sleep better. Avoid exercising one or two hours before bed.

 This will increase your energy level and body temperature, making it difficult for you to fall asleep. If you want to do a certain activity later in the day, try stretching or yoga.

5. Limit your caffeine intake

After ingesting caffeine, its effect can last for 3 to 7 hours. This means that the coffee you drink in the afternoon can keep you awake and alert for much longer than you want.

Although it is usually best to limit caffeine intake in the morning, keep in mind that everyone has a different tolerance to caffeine.

People may last until mid-afternoon, while others may need to interrupt their sleep earlier to fall asleep easily. The less caffeine you consume, the more sensitive you are to its effects.

6. Make your sleep environment work for you

A cool, dark, and quiet room can help you fall asleep and stay asleep more easily. For most people, a bedroom temperature between 60°F and 67°F (15.6°C and 19.4°C) is the most suitable temperature for sleep.

It is also important to ensure that you have comfortable mattresses, pillows, and bedding. The more comfortable you are, the easier it is to fall asleep and stay asleep.

 If you are a light sleeper or a noisy neighbor, a good pair of earplugs can help you fall asleep without interruption.

 If the light is too strong, you may want to consider using blackout curtains or goggles to keep your sleeping environment as dark as possible.

7. Use your bed only for sleep and sex

When you have a comfortable bed, you may want to use it to read, work, call, watch TV, or perform other activities.

However, it is important that the bed is only used for sleeping and sex. This helps strengthen the brain’s connection between bed and sleep, making it easier to fall asleep.

 Reading can be a way to relax before going to bed, but if you keep your brain alert, even books can interfere with your sleep. Try to read on the sofa before going to bed.

8. Go to bed only when you’re tired

If you are not tired, avoid tossing and turning in bed. Instead, try a light-hearted activity until you start to feel tired, then go to bed. If you do not fall asleep within 20 minutes before going to bed, get up.

Inability to fall asleep can cause depression, which can keep you awake. After waking up, do something to help you relax, such as reading on the sofa, until you are tired enough to return. To the bed.

9. Limit napping — or avoid it if you can

Taking a nap during the day will make it more difficult to fall asleep later and make you more likely to wake up at night. If you need a nap:

It can affect the sleep patterns of the elderly more than young people, but the extent of the effect is unclear.

10. Manage stress before going to bed

Think about the things that worry you that will keep you awake at night. To prevent your worries from keeping you awake:

The bottom line

Sleep hygiene is about having healthy sleeping habits. Your behavior during the day and before going to bed will affect the quality of your sleep.

 If you have trouble falling asleep or staying asleep, you can try various strategies to fall asleep faster and stay asleep for several hours at a time.

 Most of them involve improving sleep hygiene. Sticking to a schedule, having a relaxing bedtime, regular exercise, keeping the room dark and comfortable, and paying attention to your diet will affect your sleep quality.

 If you still have problems with your sleep pattern or insomnia, please consult your doctor. They can determine whether the underlying disease is causing your sleep problems and can provide any treatment you may need.

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