By: DR ADAM GADHVI
The common indicators of someone with poor sleep hygiene are struggling to get to sleep; waking up during the night and feeling sleepy during the day. If this is not addressed, it may lead to other problems with your mood and well-being. Below are some tips on how to improve your sleep hygiene.
The first step is to have a designated time that you hope to be in bed. Ideally, this will be before 11 pm, aiming to get at least 8 hours of sleep. It will ensure that your internal body clock is regulated.
When improving the environment you sleep in, it is important to remove any stimuli that can disturb you. Removing all light helps you sleep quicker and more comfortably, so try to avoid using your phone or watching TV before going to bed.
Even small power lights on chargers and monitors can disrupt us, so be sure to cover these. Alcohol and caffeine can severely disrupt your sleep, so if you are consuming these, make sure you are not doing so late into the evening.
In addition, stress can also be a significant factor that can take up a lot of our mental space and cause us to have restless nights. Keeping a pen and paper next to the bed is a good way to put your thoughts out of your mind.
That way you can have uninterrupted sleep and deal with any thoughts or tasks the following morning. Exercise isn’t just a great way to keep yourself active, but it also helps with your body’s ability to rest effectively.
Be careful to not do any intense exercise before bed as this can have the opposite effect! I hope you have found something useful that you can apply to having a better night’s sleep.