7 Effective Sleep Hygiene Tips for Better Sleep

1 Sheep, 2 Sheep, 3 Sheep …” Why does counting sheep make you sleepy?“ We all struggle with inconsistent sleep routines at some point in our lives, but chronic sleep issues can have adverse health effects. In this article, let us walk you through some great sleep, and evidence-based sleep hygiene tips for better sleep to get you the best sleep tonight!

Introduction

Sleep hygiene tips​ is a term that refers to everyday habits and rituals that are instrumental in ensuring regular, good quality sleep. Everyday rituals turn into habits that benefit in the long run. Sleep habits are impacted by many behavioral, environmental, and social factors.

In every era, sleep has been recognized to play a vital role in maintaining health and well-being. The study of the importance of sleep dates to the Ancient Greeks. Hippocrates categorized sleep among the six essentials of good health. In his book ‘Breaths’, he explores the healing power of sleep and its importance in a state of disease. For Ancient Romans, sleep was more than a deity, it was a conduit between Gods and men, and dreams were the divine form of communication.

Behind-The-Scenes of Sleep

Sleep is a restorative phase for the body. It ensures synchronization, healing, and detoxification of all body systems. The sleep cycle is broken down into two major stages:

1. Rapid Eye Movement (REM) sleep
2. Non-rapid eye Movement (Non-REM) sleep

These stages are accompanied by specific substages, each contributing to different functional significance.

Non-REM sleep is the stage of the sleep cycle where the body carries out most of its restorative processes. According to research, this repair work is only completed in specific hours of the night i.e. between 10 PM and 2 AM. These are the hours when non-REM sleep is at its peak.

How does good quality sleep hygiene benefit you?

Better Physical Health

Many biochemical processes are carried out between the body and brain. Sleep offers a way to balance these exchanges. Paired with regular exercise, a good night’s sleep can do wonders for your body. Here’s how:

Growth and Development

Infants and Children are recommended more hours of sleep than adults. As the brain and body develop, balanced functioning of the endocrine and nervous system is vital. You will find sleep hygiene tips for children in this article.

Prevents Obesity

Sleep balances out the fluctuations of leptin, cortisol, insulin, and ghrelin hormones throughout the day, contributing to weight management. Despite incorporating a balanced diet and exercise, a lack of focus on proper sleep will not render the desired results.

Prevents Onset and Progression of Chronic Diseases

Cases of cancer, cardiovascular diseases, and diabetes have risen drastically over the past century. While most contribute to stressful lifestyles, compromised sleep habits can be a contributing factor.

A Healthier Lymphatic System

Poor blood circulation and electrolyte balance can lead to water retention in the body. This in turn burdens the kidneys and other vital organs. A good quality sleep helps flush out excess toxins and boost the defense mechanism of your body, enhancing your ability to fight diseases.

Sleep hygiene and Mental Health

Improved sleep hygiene is vital for good mental and cognitive well-being. With a good snooze, you can unlock:

• Enhanced mental clarity
• Better social relationships
• Efficient memory
• Razor-sharp problem solving
• Mood regulation
• Stress management
• Prevention of mental disorders, such as depression, anxiety, etc.

Productivity Boost

Who does’t want to be a productivity ninja in this age of hustle? People who prioritize sleep are better at work than those who do not. Daytime sleepiness is a major contributor to decreased efficiency and increased stress at work. People who work in shifts recognize the importance of sleep prioritization. This is just the read for you as we share befitting tips on sleep hygiene for shift workers.

Safety and Protection

Numerous road traffic accidents are reported worldwide that are caused due to drivers who fall asleep at the wheel. The elderly, with various neurological disorders, often face poor balance and equilibrium. Sleep quality affects balance. By using these good sleep hygiene tips for seniors, fall injuries can be prevented, simultaneously increasing quality of life.

Foods for Better Sleep

Melatonin and serotonin are hormones vital in relaxation and sleep regulation. Below are some foods rich in melatonin that assist the body in winding down for a good night’s sleep.

• Tart cherries
• Tomatoes
• Leafy greens
• Legumes
• Nuts: Pistachios, walnuts and almonds
• Seeds: Mustard, wolfberry, fennel, alfalfa, fenugreek, cardamom, flax, anise and sunflower
• Ashwagandha
• Turmeric
• Honey
• Lean protein: Turkey, chicken, fish, etc.
• Milk.

Best Practices for Sleep Hygiene

Tips enlisted below will aid you in answering, ‘how to improve sleep hygiene’ and getting the most refreshing sleep ever!

Setting a Sleep Schedule

Just like everything in nature, the human body also follows a specific 24-hour clock called the Circadian Rhythm. By setting and organizing your day around a specific schedule, going to bed, and waking up at the same time every day, you will be surprised to see how much the body can adapt to that schedule when followed over an extended period.

Setting your sleep hours between 10 PM and 6 AM requires you to follow rituals and start creating a sleep-friendly environment from as early as 7 PM.

Sunbathing

Yes! You hear it right! Sunlight exposure during the day can help your body better transition into sleep and synthesize Vitamin D. Schedule 10 to 30 minutes of direct sunlight before 10 AM every day. This is a great sleep hygiene tip for insomnia.

Early Dinner

Having your dinner earlier than 7 PM allows you to digest your meal before sleep. As you sleep, your digestive system stops working to let other vital organs detox the body. Going to bed with a full stomach leaves food in the digestive tract for several hours, which leads to poor sleep and digestive complications.

Dimming the lights

One of the best practices for sleep hygiene is to start dimming the lights in your surroundings after the sun sets. The sleep hormone melatonin is produced from the pituitary gland in the brain when there is less light, indicating that it is now time to go to bed!

Blue light from the screen is a big factor leading to insomnia and other sleeping disorders. Turning the screen off one to two hours before bed and switching to a relaxing read can be very soothing.

Follow a Sleeptime Ritual

Some sleep rituals have been observed from ancient times for promoting relaxation, such as:

• Epsom salt soaking
• Bathing
• Oral and skincare
• Self-massage
• Meditation
• Breathing exercises
• Bedtime reading

Following these tips, you can get the perfect sleep tonight! If you still face difficulty sleeping, please consult a physician to get personalized care.

Reference

1. https://aasm.org/sleep-in-ancient-greece-and-rome/
2. https://www.sleepfoundation.org/stages-of-sleep

https://pharmacy.mahidol.ac.th/en/knowledge/article/288/Melatonin-in-foods