Sleep hygiene is defined as the habit and/or practice that allows you to sleep well on a regular basis. And of course, key to having sweet dreams.
It’s not a myth. Regular and consistent sleep is important for overall health but what can you do to insure that this occurs? Good news. There are quite a number of tips that can help you turn your bedroom into a sleep haven, and thus make quality sleep a reality rather than a fantasy!
1. Create a comfortable bed oasis.
Comfortable sheets and other various sundry bed linens, from pillows to comforters, can make a difference in the quality of your sleep. Go ahead and spritz lavender on your pillow, which is a scent that is naturally calming. But be careful, if your bed oasis is too comfy you might not want to get out of bed in the morning. If need be, also think about a new mattress if you find yourself waking up in the morning with aches and pains.
In addition, it is important to not forget the temperature within your bedroom. Believe it or not, keeping the thermostat about 5° lower than your daytime set temp will assist in getting you counting sheep. Reason? As you drift off to slumber land, your body temperature naturally decreases.
2. Make your bedroom as dark as midnight.
It is a scientific fact that your body is programmed to sleep when it is dark. Light prevents the body from producing melatonin, which is a hormonal substance that naturally promotes sleep. According to experts, light can still be detected with eyes closed through your eyelids, and the body will not secrete melatonin. Hence, keep your bedroom as dark as possible.
A good start to sleep hygiene practice is dimming the lights as you prepare to hit the sack. You can also go a step further by throwing a washcloth over the digital display of your alarm clock, or merely just turning the face away from view. But certainly if you need a guiding light should you need to get up in the middle of the night, a bathroom nightlight would be helpful.
Heavy drapes might also help if the morning rays or street lamps shine into your bedroom, or better still another option would be a sleep mask to block out unwanted light.
3. Keep the noise level as low as possible.
You might not be able to prevent a dog from barking or a child from crying but for the most part, you can lower the noise level in your bedroom. If you like to have some sound, try a white noise machine or play CDs with soothing melodies but if possible, set with a timer as a sudden sound can jar you out of a lighter stage of sleep. And if you can’t avoid the noise emanating from outside your home, there are always earplugs to dampen unwanted sound.
4. Keep distractions and gadgets out of sight.
All of your electronic gadgets might help make your life easier during daylight hours but they can wreak havoc on the quality of your sleep. When you are getting ready for bed, you need to relax and wind down your mind, not stimulate it with sending emails, watching your favorite TV program or posting on Facebook. Add to the mix the following tidbit: TVs, computers, tablets and cell phones all have a backlit function, which can disrupt your body by not producing melatonin.
Try turning all of your gadgets off an hour or even two before you go to sleep. Instead, make it your routine to relax with a good book or listen to soothing music.
Last tip, your bedroom should only be used for two activities: sleep and sex.
If you would like to find out more about getting a good night of sleep, please contact one of our medical concierges today at 1-855-863-4537 or to schedule a free consultation.
