Maintaining a good level of sleep hygiene is an important factor for getting a good night’s sleep. We take a look at the problems bad sleep hygiene can cause, as well as how keeping to a good level of sleep hygiene can bring you high quality rest.


 

What Is Sleep Hygiene?


Sleep hygiene is a set of practices that are important towards getting high quality sleep, leaving you feeling awake and alert throughout the day. It includes things such as establishing a regular sleeping pattern through to eating the right foods. Take a look at the questions below to assess your sleep hygiene.
 

Do You Have Good Sleep Hygiene?


Answer the questions below to understand how good your sleep hygiene is:

1. Do you have a sleeping pattern?
A regular sleeping pattern is extremely important when it comes to improving sleep hygiene. Having the between seven and nine hours of sleep each night at a regular time is crucial for feeling refreshed the next day.

2. Do you use technology soon before you go to bed?
If you do, your sleep hygiene can be badly affected, and you are much less likely to get good quality sleep. This is down to the blue light emitted by electronic devices, as it can disturb your ability to sleep. So resist the temptation to use your computer or phone as a way to unwind – instead, turn these devices off at least an hour before bed.

3. Do you nap throughout the day?
Napping throughout the day can make you more awake and alert when it comes to the evening, meaning you will struggle to get to sleep at your regular time, potentially affecting your sleeping pattern.

4. Do you take any stimulants or eat large meals before bed?
Eating a large meal or using stimulants such as alcohol, caffeine and nicotine before bed can make you feel more awake. They can also cause you to wake during the night feeling hot and clammy. For better sleep, avoid large meals and stimulants in the hours before bed.

5. Is Your Sleep Environment Comfortable and Relaxing?
A relaxed and comfortable sleeping environment can have a very positive impact on the quality of your sleep. If you feel unsafe or uncomfortable, you are likely to keep waking up throughout the night.

Improving Your Sleep Hygiene


Need to improve your sleep hygiene? There are plenty of steps you can take. Start by working your way through the list below:
  • Keep to a structured bedtime routine
  • Don’t nap in the day
  • Don’t eat large meals before bed
  • Don’t use stimulants before bed
  • Make your sleep environment comfortable and relaxing
  • Don’t use technology before bed

By adopting these good sleep hygiene habits, you should see an improvement, leading you to feel refreshed in the day, and relaxed at night.

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