All Things Sleep

Sleep Hygiene - Learn how to make your’s better!

Sleep Hygiene - Learn how to make your’s better!! There's nothing like a good night's sleep. When you wake up early in the morning feeling fresh and satisfied, everything around you seems right. You feel energetic and happy as if you are ready to take on the world. Isn't this the very purpose of sleeping? To give the mind and body rest that it deserves? Sleep is just as important as eating healthy and exercising for the body. 

However, a lot of people have trouble going off to sleep even though they are perfectly normal and do not suffer from any sleeping disorders. It’s because they get acclimatized to the new sleep pattern, which in most cases is sleeping for a lesser number of hours. 

As a result, they wake up feeling cranky and tired and don't feel enthusiastic about doing anything. Some might also find it hard to concentrate or focus on important things, feel irritable, snappy, and end up getting behind their daily work schedule. 

If this pattern of irregular or distrusted sleep continues for a long time, it can eventually make way for severe health issues, the beginning of which can be a change in appearance. Most people might end up having dark circles under their eyes, and it can even lead to hair loss and losing body posture. Obesity, heart disease, high blood pressure, and diabetes are to follow.

So altogether there are physical as well as mental ramifications of lack of sleep. The reason for this lies in the very fundamentals of sleep hygiene. The things you do throughout the day and before going to bed can have a significant impact on the quality of your sleep. 

What is sleep hygiene?

Better sleep hygiene means having both a consistent daily routine and a sleep-friendly bedroom environment that promotes uninterrupted sleep every single day. 

Developing healthy habits during the day, maintaining a uniform sleep-wake routine, following good self-soothing practices before bed, and keeping your bedroom dark, cool and quiet can all contribute to ideal sleep hygiene. 

Having said that, each sleeper can tailor their sleep hygiene activities as per their needs. For e.g. if you are working in shifts that require around-the-clock coverage, you can implement strategies and sleep hygiene methods that are healthy and help in improving your daytime sleep. 

Understanding the benefits of good sleep hygiene 

A good night’s sleep is significant for both mental and physical wellness, improving efficiency and overall performance. Everybody, from kids to adults, can benefit from good sleep hygiene that has a vital impact on the development of the brain and body. Your mind and body need to rest and recuperate to prepare for the next day. 

Research states that developing better sleep hygiene is a central part of health. It is as important as eating and exercising. Healthy sleep hygiene can enhance your sleep, strengthen your immune system and keep you active and sharp throughout the day. On the other side, poor sleep hygiene can lead to insufficient sleep, making you feel cranky, irritable, drowsy and exhausted, right in the morning. 

Thus, improving sleep hygiene is one of the most significant ways that you can set yourself to enhance your sleep quality and better overall health. 

How to make your sleep hygiene better?

Well, your activities during the day, and especially before bedtime, can have a significant impact on your sleep. They can either promote healthy sleep or create difficulties to sleep and even trigger prolong sleeplessness. 

Let’s look at some of the better sleep hygiene activities that can improve your sleep health:

  • Follow a consistent sleep schedule: Going to bed and waking up at the same time every day, including on the weekends can train your brain to recognize your sleep pattern.
  • Establish a relaxing bedtime routine: Take a warm bath, listen to an audiobook or a piece of soothing music, or meditate for a while. Journaling or jotting down a to-do list is also a better option. 
  • Make your bedroom quiet and relaxing: Keep the room at a comfortable, cool temperature, and use blackout curtains or a white noise machine to further relax your senses.
  • Say no to electronic gadgets. Stop using electronic devices for at least 30 minutes before going to bed. Also, keep your smartphones and laptops a minimum of 3 feet away from your body. 
  • Limit your caffeine and alcohol intake: Avoid consuming large meals, caffeine, and alcohol before bedtime. 
  • Exercise regularly and maintain a healthy diet: Being physically active during the day and eating proper hygienic food can help you fall asleep more easily at night.

It also matters what mattress you sleep on. It is important to make sure that the mattress you sleep on is ideal for you. If you want to get your ultimate sleep, make sure that your mattress is comfortable to suit your sleeping style and position. 

Also, remember to replace your old mattresses with a new one after every 4 to 5 years. Mancini’s Sleepworld is the best place to buy a new mattress. You can choose from a variety of mattresses including iComfort hybrid, iComfort king mattress, iComfort queen mattress, Mattress in Box, etc from your nearest Mancini’s Sleepworld Mattress Store. 

Contact us online or call 800-647-5337 for more information. 

July 07, 2021