How to Improve your Sleep Hygiene

How to Improve your Sleep Hygiene

What do we need to live a healthy life? Can you answer this question? Perhaps most of us can. A few things we all consider for healthy living are good food, an active lifestyle and avoiding poor life practices. And a peaceful sleep of course!

The importance of sleep for human health can’t be denied and debate on the health benefits of sleep can go a long way. Just as our body does work during the day similarly, peaceful sleep is considered as the repair mechanism of our body.


What is Sleep Hygiene and Why it is Important

Sleep hygiene refers to good sleeping habits that are what we need for optimal performance throughout the day. Sleep hygiene affects many different aspects of our health. Not only is it bad for our cardiac and mental health but it also affects our respiratory health too, said the best pulmonologist in Lahore, talking about some lungs’ healthy habits.

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How to Improve your Sleep Hygiene?

Now you must be thinking of how you can improve your sleep hygiene, let me simplify it for you. Here are the tips that can help to improve your sleep hygiene.

1- Stay in Blue Light During the Day

Light exposure particularly blue light exposure can create all the difference in improving your sleep habits. Enhanced blue light exposure during the day directly affects your brain and instructs your hormones to work effectively during the day. If you don’t have enough exposure to blue light during the day you are more likely to have sleep difficulty during the night.


2- Limit Your Blue Light Exposure During the Night

In contrast, excess exposure to blue light just before sleeping can signal your brain that it’s time to work keeping your brain active during the night. This can also result in sleep trouble during the night. Thus, it is advisable to enhance your blue light exposure during the day and minimize it during the night.


3- Be Consistent With Your Sleep Schedule

Another common reason that can take a toll on your sleep hygiene is the inconsistent sleep schedule. Not sleeping and waking up at a fixed time during night and night time respectively can confuse your biological clock. Thus, being consistent with your sleep schedule can improve your sleep hygiene to a greater extent.


4- Don’t Sleep During the Day

It is often observed that people who take longer naps during the day are more likely to suffer from sleeping difficulty during the night. This longer daytime nap affects your biological clock changing your perception of day and night. So, if you are habitual of taking long naps during the day it is recommended to limit these because it can be one reason for poor sleep hygiene. This will surely help to improve your sleep quality.


5- No caffeine Hours Before Sleeping

Caffeine consumption also affects your brain and can result in sleep difficulty. Many people find it hard to sleep if they are consuming caffeine before heading to bed. Therefore, it is recommended to stop consuming caffeine before going to bed so that you can immediately fall asleep.


6- Aromatherapy Might Help You

Essential oils are known for their various health benefits and a part of their health benefits says that these oils can improve sleep quality. Many different types of essential oils can make it easy for you to fall asleep. You can try aromatherapy and use a diffuser to create a soothing environment that can make you fall asleep immediately.


7- A Melatonin Supplement Might Work for You

If nothing seems to help your sleep schedule, consuming supplements can be a good idea. Among supplements, melatonin supplements can be great to help you. Melatonin, a sleep hormone, is needed for an efficient sleep schedule. So, you can consume an over-the-counter melatonin supplement or can even consult your physician to help you with this.


Bottom Line!

Sleep has to play many important roles in our daily lives. Good sleep hygiene is crucial for your overall well being, improving many different aspects of your health. To improve your sleep hygiene many different things might help you. All these techniques along with many others can be helpful to sleep better. However, if nothing seems to help you then it is better to contact a physician for proper treatment.