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Nothing is more frustrating than looking forward to getting a good night\u2019s sleep only to find yourself tossing and turning once it\u2019s finally time to go to bed. How can sleep\u2019s grasp elude you when you\u2019ve been so tired all day? Sleep hygiene is a good place to start. What\u2019s that? Although sleep hygiene may conjure images of fresh-smelling sheets and clean pajamas, it\u2019s about much more than aesthetics. It focuses on the habits affecting your ability to fall and stay asleep.\u00a0<\/span><\/p>\n Overall, the sleep hygiene definition involves the practices and habits that contribute to a good night\u2019s sleep. It\u2019s not just what you do before bed – sleep hygiene habits encompass everything you do throughout the day that can affect your sleep. For example, that \u201cpick me up\u201d cup of coffee at 3 p.m. is likely contributing to your tossing and turning, not to mention a poor sleep hygiene habit.<\/span><\/p>\n So what\u2019s the difference between good sleep hygiene and poor sleep hygiene? Not to worry, we\u2019re addressing this and other sleep hygiene tips and facts that can help you get more restful zzzs at night. So, let\u2019s start with the positive, shall we?<\/span><\/p>\n Forming sleep-friendly habits and routines are the first step to improving your sleep hygiene and overall rest at night. Good sleep hygiene involves being mindful of habits that encourage better rest to help you stay refreshed and aware during the day. It\u2019s about creating routines around healthy habits and avoiding the things that can potentially interfere with sleep, such as caffeine, nicotine, or alcohol, at least 3 to 4 hours before bedtime. Your path to establishing good sleep hygiene begins when you wake and – hopefully – rewards you when you\u2019re asleep.<\/span><\/p>\n Although every person is different, there are everyday sleep hygiene habits that are beneficial to all. Let\u2019s begin with the sleep environment, a.k.a., your bed (or wherever you usually sleep at night). The most important rule here is this – your bed is for two things, sex and sleeping. Trying not to use your bed for other activities is critical to establishing good sleep hygiene because your body comes to associate bed with sleep. You likely jeopardize good sleep hygiene if you watch TV, eat, read, work on your laptop, or pay bills in bed.<\/span><\/p>\n Bedrooms that align with good sleep hygiene are quiet and comfortable. A cooler room with enough blankets to stay warm is optimal, as well as curtains or an eye mask to block out early morning light and earplugs if there is disruptive noise outside your room.<\/span><\/p>\n There are also daily habits and routines you can try to improve your sleep hygiene. For starters, try to go to bed and wake at the same time every day – even on the weekends. Also, eating healthy and nutritional foods and regular exercise are great habits for improving your sleep hygiene. However, try to avoid strenuous exercise in the four hours leading up to bedtime.<\/span><\/p>\n Here are some other tips for establishing good sleep hygiene:<\/span><\/p>\n Creating good sleep hygiene habits can be very beneficial to your health by improving your sleep quality. Our bodies are surprisingly busy while we sleep. For example, your body cognitively and physically restores itself while snoozing as cells synthesize protein, tissues repair themselves, growth hormones are released, and more. Poor sleep hygiene can lead to disruptive sleep that interferes with these critical restorative functions.<\/span><\/p>\nWhat is Good Sleep Hygiene?<\/span><\/h2>\n
How to Improve My Sleep Hygiene?<\/span><\/h2>\n
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Why is it Important?<\/span><\/h2>\n
What is Poor Sleep Hygiene?<\/span><\/h2>\n