The Importance Of Sleep Hygiene

733 WordsJun 1, 20173 Pages
Good quality sleep can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene, It involves a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. Why is it important to practice good sleep hygiene? Obtaining healthy sleep is essential for both physical and mental health. It can also improve productivity and overall quality of life. Everyone, from children to older adults, can benefit from practising good sleep habits. How to improve sleep hygiene? One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive. Sleep needs…show more content…
This includes a bed partner sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, white noise" machines, humidifiers, fans and other devices. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up The following have also been found to help some people. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. The Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the
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