The Better Sleep Habits You’re Not Following – But Should Be

These tips from Health Gyaan will help you unlock the secrets to better sleep habits.

In today’s fast-paced world, it’s no secret that many of us struggle with getting a good night’s sleep. We often find ourselves tossing and turning, unable to switch off our minds. However, there are several better sleep habits that we typically overlook, even though they can greatly improve our sleep quality. 

Despite our best efforts, we may find ourselves tossing and turning, struggling to fall asleep or stay asleep throughout the night. The good news is that there are better sleep habits that we may not be following, and incorporating them into our nighttime routine can make a world of difference.

A poor night’s sleep can leave you feeling sluggish, unfocused, and unmotivated during the day. It can affect your immune system, blood pressure, and mental health. Over time, a consistent lack of sleep can increase your risk of heart disease, depression, and type 2 diabetes.

By incorporating these often overlooked sleep habits into our daily routine, we can significantly improve our sleep and wake up feeling refreshed and energized. It can also strengthen our body’s weight management and health improvement.

Importance of Good Sleep Habits

The importance of sleep is undeniable. If you’re not getting enough sleep, it can lead to mood swings, forgetfulness, and a whole host of other symptoms that can make you feel like crap. Not getting enough sleep can also lead to more severe health issues, such as diabetes, heart disease, and obesity.

In fact, the CDC has reported that people who sleep less than six hours a day are twice as likely to die from any cause compared to those who get 7-8 hours of sleep. So it is important to get enough sleep to stay healthy. Developing healthy sleep habits, also known as sleep hygiene, is crucial for ensuring restful and rejuvenating sleep.

Here are some tips to promote good sleep hygiene:

1. Stick to a consistent sleep schedule: Establish a regular sleep schedule by going to bed and waking up at the same time, even on weekends. Consistency helps regulate your body’s internal clock and promotes better sleep.
2. Create a sleep-friendly environment: Make your bedroom a comfortable and conducive space for sleep. Keep the room cool, dark, and quiet. Use earplugs, eye shades, or white noise machines if necessary.
3. Establish a relaxing bedtime routine: Engage in relaxing activities before bed to signal your body that it’s time to wind down. This can include reading a book, taking a warm bath, practicing deep breathing exercises, or listening to calming music.
4. Limit exposure to screens before bed: The blue light emitted by electronic devices, such as smartphones, tablets, and laptops, can interfere with your sleep. Avoid using screens at least an hour before bedtime or use blue light filters on your devices.
5. Avoid stimulants and heavy meals close to bedtime: Limit your consumption of caffeine and nicotine, as they can disrupt your sleep. Additionally, avoid large meals, spicy foods, and excessive fluid intake close to bedtime to prevent discomfort and frequent trips to the bathroom.
6. Exercise regularly: Engaging in regular physical activity during the day can promote better sleep at night. However, avoid vigorous exercise too close to bedtime, as it can make it harder to fall asleep.
7. Create a comfortable sleep environment: Invest in a supportive mattress, pillows, and bedding that suit your preferences. Your sleep environment should be comfortable, clean, and free from distractions.
8. Manage stress and anxiety: High levels of stress and anxiety can interfere with sleep. Establish stress-management techniques that work for you, such as journaling, meditation, or engaging in relaxation exercises.
9. Avoid napping late in the day: If you’re having trouble sleeping at night, avoid taking long naps or napping too close to bedtime. If you need to nap, keep it short (around 20-30 minutes) and schedule it earlier in the day.
10. Seek help if you have persistent sleep issues: If you consistently have trouble falling asleep or staying asleep, or if you frequently feel excessively tired during the day, consider speaking to a healthcare professional or a sleep specialist to identify and address any underlying sleep disorders.
11. Avoid clock-watching: Constantly checking the clock during the night can create anxiety and make it harder to fall back asleep if you wake up. Consider removing the clock from your bedroom or turning it away from you so that you’re not tempted to look at it.
12. Reserve your bed for sleep and intimacy: Train your mind to associate your bed with sleep by using it solely for sleeping and intimate activities. Avoid using your bed for work, studying, or watching TV. This way, your brain will recognize that when you get into bed, it’s time to sleep.
13. Stay consistent on weekends: While it can be tempting to stay up late and sleep in on weekends, significant variations in your sleep schedule can disrupt your body’s internal clock. If you need to catch up on sleep, try to limit it to an extra hour or two in the morning rather than drastically altering your bedtime routine.
14. Keep a sleep diary: Keeping a sleep diary can help you identify patterns and factors that may be affecting your sleep quality. Note down the time you go to bed, wake up, and any relevant details about your sleep environment, activities, or emotions. This information can be valuable when seeking professional help or making adjustments to your sleep routine.
15. Stay patient and persistent: Developing healthy sleep habits takes time and consistency. Don’t get discouraged if you don’t see immediate improvements. Stick to your routine and give your body the chance to adjust and adapt to the changes. Over time, you should notice a positive difference in your sleep quality.

Everyone’s sleep needs are different, so it’s important to find what works best for you. If you consistently have trouble sleeping or suspect you have a sleep disorder, consult a healthcare professional for further evaluation and guidance.