Many people in the world have difficulty sleeping. As much as they try, they fail to fall asleep easily. Maybe they just need to apply some basic sleep hygiene guidelines to rest peacefully, without anything disturbing them.
When you don’t have a restful sleep, many difficulties arise. The brain needs to pause daily to carry out processes that cannot be carried out during wakefulness. If you do not have those lapses of rest, it works improperly throughout the day and, in the long term, the consequences may be worse.
The importance of sleep hygiene is that, by applying its guidelines properly, it allows to achieve restful sleep. It includes very simple and easy to implement measures. Simply follow them constantly and in a short time, they become a healthy habit.
These are ten of those keys to achieve good sleep hygiene :
1. A suitable atmosphere
It is essential to create suitable conditions to achieve peaceful sleep. If you have difficulty falling asleep, surely an environment with noise or very bright will not help you. Similarly, the temperature is a central element. It is appropriate that you adapt your room so that you have controlled these factors.
2. Prior preparation, a key to sleep hygiene
For basic human activities such as eating or sleeping, the body and mind respond very well if we program them. Good sleep hygiene involves creating rituals at bedtime.
It is about slowing down the activity pace so that you enter rest mode. It is convenient, for example, to take a warm bath and drink some relaxing infusion before going to bed.
3. Control over food consumption
Eating healthy helps us to sleep better. At this point, dinner is essential, which should never be heavy. Fullness is not a good ally of sleep, but neither is trying to sleep with a feeling of hunger. Ideally, dinner should be light, but sufficient, and that you eat about three hours before going to sleep.
4. Ingestion of certain substances
For obvious reasons, drinking stimulant drinks can affect your rest. One of the basic guidelines of good sleep hygiene is not to ingest these substances after mid-afternoon. This includes coffee, tea, chocolate, soft drinks and, of course, energy drinks. All of them increase your alertness and make it harder for you to sleep.
5. The importance of exercise in sleep hygiene
The exercise is great for all purposes, including sleep. It is good that you adopt a daily exercise routine, according to your age and your physical condition. The only condition is that you do not carry out such activities at a time close to bedtime. After a day of exercise, the body takes between two and four hours to return to its normal rhythm.
6. The daytime nap
Currently, there are not many who can afford to enjoy a nap after lunch. If you are one of those lucky few, in any case, do not overdo it. The nap cannot last more than 20 minutes if you want to sleep well at night. If you have many difficulties to fall asleep, you better eliminate the nap of your routine.
7. Regular schedules on sleep hygiene
As we noted earlier, it is good for the body to have regular routines in our basic functions. Going to bed and always getting up at the same time will help you to solve any problem you have with your dream. Once you acquire the habit, the same body will begin to ask you for rest at the usual time.
8. Electronic devices
To have proper sleep hygiene it is necessary to turn off all the electronic devices around you. There is no way for you to sleep well if you have the TV on or leave the mobile phone near the bed; much less if you take the computer to work a little before bed. At the time of rest, all these devices must be turned off.
9. Relaxation techniques
Relationship techniques are an excellent alternative for those who have chronic problems with sleep. Even for those who do not have so many difficulties, it is advisable to do some relaxation exercises shortly before going to bed. It is one of those sleep hygiene guidelines that guarantee a better rest.
10. The bed: a decisive factor in sleep hygiene
You must be aware that the bed is for sex and sleep, nothing more than that. Do not work, or watch TV, or eat on it. If you can’t fall asleep, get up and go back to bed only if you think you’re ready to sleep.
Also, one of the best investments you can make is to have a good bed, since there you will spend a third of your life. Think about it, it’s worth it!