Maintaining good sleep hygiene is a must to lead a healthy life. In this article, we'll discuss the matter in detail. A recent report has found that at least one in every five people nowadays suffers from an irregular sleep pattern. This is surely contagious and associated with a number of serious health issues. So, if you too find it difficult to fall asleep every night, then it's time to pay a closer look at your regular sleep hygiene. Now, what is sleep hygiene? In simple words, sleep hygiene refers to the practice of several habits that can help you achieve a deep, relaxing, and uninterrupted sleep at night. Without further ado, let's get a look at the most important ones among them. Stick to a proper sleep schedule The most significant step towards having a good night's sleep is sticking to a proper sleep schedule. So, go to bed and wake up at the same time every day. This will make your brain accustomed to the schedule, resulting in a better sleep pattern. Also, make sure to get at least 7-8 hours of sleep every day. Get regular exercise Research has found that people who get at least 30 minutes of cardio exercise daily (especially in the morning) are more likely to have a better sleep pattern. So, be active, and get exercise every day. However, it's also should be noted that overexercising or doing vigorous exercise at night can disrupt your sleep-wake cycle. Limit your caffeine intake Caffeine is found in many foods or drinks, especially tea and coffee. As research has found, it blocks the adenosine receptors in the human brain, which are directly related to your sleep pattern. Several studies have also indicated that it disrupts the circadian rhythm as well, which refers to your sleep-wake cycle. Therefore, it's best to avoid tea or coffee after 4 pm. Don't use electronic devices before bedtime Electronic devices, especially smartphones, emit blue lights that reduce the melatonin (a chemical that regulates the circadian rhythm) levels in your body. So, it is highly important to avoid using any kind of electronic device after 10 pm. Also, it would be better if you can keep the devices away from your bed. Create a good bedroom environment The final tip: create a good, sleep-friendly environment in your bedroom. First, your room's temperature should be somewhere between 62- and 68-degrees Fahrenheit. Make your room dark, and reduce external sounds as much as possible. Make sure that your mattress, pillows, and bed linens are comfortable. Moreover, ensure proper ventilation and have the right scents in your room. Getting a good amount of sleep regularly is important for all the functions in your body. So, do maintain good sleep hygiene for the betterment of your lifestyle. However, seek professional help if nothing works.
