Sleep Hygiene: Achieving Quality Sleep

SLEEP HYGIENE: ACHIEVING QUALITY SLEEP

October 2023 / FW LUXE / By: Manal Fasihi

WHy does sleep hygiene matter?

Did you know that 62% of adults don't feel that they get enough sleep? On average, adults receive 6.8 hours of sleep on weekdays and 7.8 hours on weekends. This lack of sleep is commonly caused by an individual's sleep hygiene or routine. Quality sleep is crucial for our physical and mental well-being. It rejuvenates the body, enhances cognitive function, and boosts overall productivity. In this fast-paced world, it’s essential to adopt healthy sleep habits, known as sleep hygiene, to ensure a good night’s rest.

So, how can you achieve better rest? Here are some practical tips to help you get the quality sleep you deserve.

1. Establish a Consistent Sleep Schedule

Maintaining your regular sleep schedule is like setting an internal clock. Going to bed and waking up at the same time daily, even on weekends, stabilizes your body’s natural sleep-wake cycle. This habit makes it easier for you to fall asleep, and wake up naturally. Over time, this practice can regulate your internal clock, helping you feel more refreshed and alert during the day. Irregular sleep patterns can disrupt this natural cycle, leading to difficulties in falling asleep and staying awake during crucial daytime activities.

2. Create a Relaxing Bedtime Ritual

Developing a soothing pre-sleep routine is key to unwinding after a hectic day. Engaging in calming activities signals your body that it's time to wind down. Consider activities like reading a book, taking a warm bath, or practising mindfulness meditation. These activities can help you transition from the busyness of the day to a state of relaxation, reducing stress and anxiety. By consistently engaging in these relaxing rituals before bed, you're training your mind and body to recognize these cues and prepare for a peaceful night's sleep.

3. Limit Exposure to Screens Before Bed

Our modern lives are filled with screens, but the blue light emitted by phones, tablets, and computers can wreak havoc on our sleep. Blue light suppresses the production of melatonin, a hormone that regulates sleep. Avoiding screens at least an hour before bedtime is essential. Instead, opt for calming activities like reading a physical book, practising gentle yoga, or enjoying a conversation with your loved ones. By minimising screen time before bed, you allow your brain to naturally wind down, making it easier to fall asleep and enjoy a restful night.

4. Manage Stress

Stress and anxiety are common culprits behind sleepless nights. Practice stress-reducing techniques such as deep breathing exercises, meditation, or progressive muscle relaxation. These activities help calm your mind, lower your heart rate, and relax your muscles. By managing stress effectively, you create a peaceful mental space that promotes falling asleep naturally and enjoying uninterrupted rest.

5. Hygiene

Establishing a bedtime routine that includes activities like brushing your teeth and implementing skincare can serve as a powerful sleep cue. The act of brushing your teeth not only contributes to good oral hygiene but also signifies the end of your day. This routine signals your brain that it's time to prepare for sleep, making it easier to transition from wakefulness to slumber. By incorporating simple yet consistent rituals like brushing your teeth, you reinforce the bedtime habit loop, training your mind and body to recognize these signals and respond with a restful night's sleep.

Remember, everyone's sleep needs are different, so it's essential to find what works best for you. Experiment with these strategies, adjust your routine as needed, and observe the positive changes in your sleep patterns and overall well-being.

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