Maintaining Good Sleep Hygiene

Sleep hygiene refers to the combination of routine habits that are necessary to get sufficient and good quality sleep as required by your body. Sleeping well is important as it can help you feel refreshed and energetic throughout the day.

Exercise

Keep your body physically active by engaging in regular exercise, preferably during the afternoon. Exercising in the afternoon leads to an increase in adrenaline in your system, which gradually decreases as night- time approaches. This in turn helps to ensure that you get deep sleep at night.

Avoid heavy meals and stimulants

Have a light meal before bedtime. It is also advisable to avoid the use of any kind of stimulants like coffee, chocolate, alcohol or cigarettes 4 to 6 hours before bedtime.

Maintain a regular sleep schedule

Try maintaining a sleep routine by sleeping and waking up at a decided time every day (give or take 20 minutes).

Avoid long naps

For a good night’s sleep, try to avoid long daytime naps of more than 20 minutes, because they can interfere with the sleep you want to get at night.

Create a relaxing sleep environment

It is recommended that you keep your bedroom at an optimum temperature and lighting. Also keep electronics such as computers, TVs and phones out of the bedroom. Objects that stimulate and excite your mind can affect the levels of melatonin, which is a hormone responsible for regulating your body's internal clock.

Pre-bedtime routine

Relax your body by following a pre-bedtime routine which can include meditation or a warm bath.

Do not keep checking your watch

Regularly checking to see how much time you have left to sleep can create anxiety, which may impair your ability to sleep well.

Only go to sleep when you are truly sleepy

When you go to bed before you’re sleepy, being unable to sleep can cause frustration - which will only keep you awake longer. If you cannot fall asleep, get out of bed, go to another room and do something relaxing like reading or listening to music until you are tired enough to sleep.

Ban blue light in the bedroom

Studies have shown that the blue light from a cell phone, laptop, or digital clock resting on your bedside table upsets the body's biological clock and affects your ability to fall asleep.Dim the lights

A brightly lit room is not conducive to sleeping. Dim the lights at least half an hour before you go to sleep. Make the bedroom dark using thick curtains or blackout blinds. If that is not possible, wear a sleep mask.