sleep hygiene

What is sleep?

Sleep is something we need to recharge our whole body to work appropriately to do the given tasks with our full potential. It is our body’s need to get an adequate amount of sleep that is 7 to 9 hours to maintain the finest health.

Sleep hygiene tips

What is Sleep Hygiene? 

It doesn’t mean to brush your teeth before sleeping etc. The phrase sleep hygiene can be a bit deceiving. Sleep hygiene is adapting to good customs to have a finer night’s sleep. If you want to have a quality of sleep so what you do in the day and night has a huge influence on it like habitually exercising in the early morning, preventing persistently day naps, etc.

What are the pros of good sleep hygiene? 

When we sleep soundly, we get to freshen up and reanimate. Good quality sleep customs not only have a huge effect on our health but on our way of living as well as how we look and feel every morning. So obliquely our mood depends on the sleep we get. Some additional pros are;

  • Keen memory
  • Enhances immune system
  • Heighten muscle repair
  • boosted up energy level
  • assist you in holding a salubrious weight
  • develop problem-solving skills
  • you feel less tense and bolder

Ways to enhance your sleep hygiene:  

  • Do exercise habitually 

After waking in the early morning try to do 20 to 30 minutes of exercise or at least 3 to 4 hours before bedtime. It is because when you do exercise your brain secretes a stress hormone called cortisol that keeps your brain attentive and awake. Regularly doing exercise will help you get a night of better sleep and of course, you will be energetic all day long. At night, your body will be frustrated by the workload and stress causing you to be tedious and lazy which will only be cured by an amazing night’s sleep.

  • Set an unvarying sleep schedule

It means that your bedtime and your waking up time should be the same or 20 to 30 minutes more on weekends every day. So when you get a habit to sleep at a particular time it will be easy for you to fall asleep faster because your body’s inward clock awaits for that time to take a rest and wake up at that particular time. This will have a great impact on your health and sleep. If there is inconsistency in the schedule it may result to lower energy levels throughout the day and a greater risk of having stress issues which will lead to an unstable life.

  • Reduce noise as much as possible

In the same way as light and temperature affect your fast sleeping capability so does noise do. When we are sleeping, still our brain records the noises leading to our disturbed sleep. Earplugs may be the solution to this. These are available on Amazon at very inexpensive prices.

  • Prevent foods that can disrupt sleep.

Before sleeping, never eat Citrus fruits, spicy food, fatty or fried food, and heavy meals because these are tough on the digestive system and can provoke indigestion. If you are likely to have heartburn, eating too close to bedtime can mean a night of suffering. That is because it takes your stomach 3 to 4 hours to get vacant, so when you lie down right after a big meal, your digestive juices are still cranking. The result is burning chest pain and upset sleep.

  • Make a Sleep-Friendly Environment

Your room should be quiet, dark, and importantly comfortable. The best temperature for a night of quality sleep is 60 to 67 degrees Fahrenheit. The darker the room, the more quality of sleep. If you have a partner who is afraid of the dark or anything else and can’t sleep without a lit bulb. So consider a sleep mask that encompasses your eyes so you are not disrupted by any sort of light.

What is poor sleep hygiene?

Poor sleep hygiene is the adaptation of bad sleeping habits that suppress one’s ability to have a good night’s sleep. Insufficient sleep hygiene is considered a sleep disorder that can be harmful to your quality of life. Below are some examples of bad sleep hygiene:

  • Repeated naps during the day and into the night.
  • Exposure to inadequate lighting right before bed.
  • Going to bed and waking up irregularly so many times.

There are many signs of poor sleep hygiene. The most common problems are falling and staying asleep, low energy levels, deficiency of motivation, difficulty concentrating, and headaches.

What is the Perfect sleeping position

Your sleep position has a great impact on your quality of sleep. There are various sleep positions that have several benefits. Every person is distinct from others, so he should know which position suits him the best. some of the best-known positions are stated below:


In this position, the individual sleeps on their side with their legs curled up to their stomach. this is the best-known position of all because it has dozens of benefits such as it reduces up to 80 to 90% of lower back pain and helping in pregnancy and most beneficial it helps reduce snoring.

While on the other hand, it has some drawbacks just as ensuring your pose is relaxed and free, or else your comfy position could limit deep breathing while you snooze. Also, if you have any issues with joint pain or stiffness, sleeping in a tight fetal position might leave you disturbed in the morning.

Some people also like to place a cushion between their knees to cuddle it because this helps in sleeping faster.

Sleeping on your side

As a matter of fact, sleeping on your side is actually pretty good for you specifically if you’re sleeping on your left side. Not only can it help minimize snoring, but it’s also best for your digestion and might even lessen heartburn.

Sleeping on your side, on the contrary, may not always be beneficial. Not only can it cause rigidity in your shoulders, but it can also lead to jaw tightness on that side. Plus, research suggests that sleeping on your side could impart wrinkles.

Putting a pillow between your lower legs will help better align your hips to avoid low back pain.

If you choose to sleep on your side, ensure to choose a good pillow to evade neck and back pain. Sleep on whichever side feels most comfortable, but don’t be scared to switch to a different position if it’s not working for you.

Lying on Your stomach

If we had to categorize sleeping positions, lying on your stomach might be at the end of the list. While it’s a good position for snoring. This is the only benefit it has.

Regrettably, sleeping on your stomach can cause both neck and back pain. It can also add a lot of unwanted strain to your muscles and joints, which is why you might be waking up sore and exhausted. Placing a pillow below your lower belly might help reduce back pain.

To make it better, try sleeping with a thin head pillow or no pillow to reduce any added stress on your neck. You can also try sliding a pillow underneath your pelvis to reduce lower back pain.

Flat on your back

Sleeping on your back offers the most health benefits. Not only does it make it easiest to protect and support your spine, but it can also help ease hip and knee pain

Sleeping on your back uses gravity to keep your body in an even alignment over your spine, which can help reduce any unwanted pressure on your back or joints. A cushion behind your knees may help support the natural bend of the back.

Plus, if you’re concerned about keeping your skin looking fresh, sleeping on your back guards it from any wrinkles caused by the gravity of pillows.

but despite that, sleeping on your back can be difficult for anyone who struggles with snoring or sleep apnea. It can also be difficult for anyone who already encounters back pain, which is why it’s important to make sure you’re properly safeguarded.

If sleeping on your back, try sleeping with a pillow behind your knees to reduce back pain and ease pressure on your spine. If you’re congested, you can also brace yourself up with an extra pillow to make breathing easier.

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