Better-Sleep-Hygiene

It’s almost a cultural phenomenon to hear people groaning about how they need more sleep. Well, look no further. Here are 3 tips to help turn that wishful thinking into reality, and get better sleep hygiene.

1) Build a wind-down routine.

It looks a little different for everyone, but one thing that holds true is consistency. Make your evening routine a habit, so your body can anticipate when it is time to go to bed. Avoid over-stimulating activities (eg. watching an exciting melodrama) or anxiety-inducing ones (eg. checking your work email). 

If you’d like to find out more about bedtime routines for your child, check this post out.

2) Maintain regular waking and sleeping times. 

Your body’s circadian rhythm (your body’s internal clock!) can be confused by irregular sleeping schedules. Maintain fixed hours so your body knows when to start getting sleepy.

3) Consider your daytime activities.

How you spend your day affects your sleep, and vice versa! Below are three things you can practise during the day to get better sleep.

  • Avoid naps!

Easier said than done, we know. If you must have them, keep them short. 20 minutes is often recommended for an optimal power nap to boost productivity levels.

  • Increase your levels of physical activity.

Research shows that the exercise is especially powerful in improving the quality of your sleep, especially because it’s a stress-reliever and it helps burn your energy.

  • Get some sunlight during the day.

Humans aren’t made to live in rooms with blackout curtains 24/7. Sunlight exposure is important as it helps stabilise your sleep cycle, giving your body its sense of day and night. 

We hope you found this quick guide to better sleep hygiene helpful, and we wish you sweet dreams and a good night’s sleep. For a more in-depth guide explaining the negative effects of sleep deprivation, check this post out.

 

References:

Sleep Hygiene. SleepFoundation.Org. https://www.sleepfoundation.org/sleep-hygiene