Sleep hygiene is the best way to prevent insomnia or difficulty sleeping. Sleep directly affects health and quality of life, so it should not be underestimated. However, some precautions, more than choosing the right mattress, bed sheets, and cooling mattress protector
can help you get better quality sleep.
1. Create a sleep routine
So that you can have good sleep hygiene, it is important that you establish a routine in your life. You should always ensure the necessary hours of rest.
2. Avoid naps during the day
For those who usually already have sleep disorders, it is not advisable to take naps throughout the day. Periods of sleep longer than 30 minutes, for example, after lunch, can lead to problems falling asleep at night. Sleeping hours should be reserved for the night to ensure you increase your chances of falling asleep easily.
3. Set a regular bedtime and follow to it.
Many people, who already think it takes long to fall asleep, end up making a mistake: they go to bed too early. Good sleep hygiene requires you only try to sleep if you feel sleepy.
It is preferable to stay in the living room watching television, reading a book, listening to soft music, or doing another relaxing activity.
4. Where you sleep makes all the difference
There's nothing more important to a good night's sleep than where we sleep: the bed. In addition to a quality mattress adapted to your preferences, you should also choose a good pillow. The final touch comes from the sheets, bamboo bedsheets
providing an additional comfort touch.
5. Avoid cell phone, television, and reading in bed
This is another problem that many people need to be made aware of, but it conflicts with healthy sleep habits. When you go to bed, it should be to go to sleep. Habits like watching TV, reading, or using your cell phone in bed will keep your brain active and not relax properly. This situation will end up disturbing the time to sleep.
6. Have a light meal for dinner
At night there is a slowdown in metabolism, so our body has more difficulty digesting food. Therefore, if you have a heavier meal for dinner, it is normal for your digestive system to take longer to process it.
All of this will influence your sleep hygiene. Prolonging stomach activity can cause discomfort, and many people have problems falling asleep and resting properly.
7. Avoid caffeine at night
This is certainly one of the best-known tricks to ensure good sleep hygiene. Avoiding any type of drink or other caffeinated products is a must, especially for those who suffer from insomnia.
Coffee, soft drinks, or chocolate itself is something you should avoid at night. The caffeine in them is a stimulant that will interfere with the induction of sleep by the central nervous system.
8. Don't smoke
Smoking also harms sleep quality. Firstly due to nicotine, which works as a stimulating substance for the brain, keeping it active. In addition, people addicted to tobacco end up suffering from withdrawal crises during sleep, causing early awakening. As a last resort, they can even result in serious insomnia, greatly impairing sleep hygiene.
9. Avoid drinking too much liquid
Another trick to ensure a good night's sleep is to avoid drinking too much fluid in the hours before going to sleep. In this way, sleep hygiene will end up being impaired.
10. Don't try to force yourself to sleep by staying in bed.
Insisting on staying in bed when you are having trouble falling asleep is not good for your sleep hygiene. Trying to force sleep to come can only make things worse.