World Sleep Day is celebrated every year to create awareness around the significance of sleep and supports those who deal with sleeping issues. Getting proper sleep is extremely important for an individual’s health. Your body relies on sleep to function at its best and not getting a lot of sleep can have detrimental effects on your physical health. Many factors cause poor sleep like stress, depression, and pain.
You can improve the quality of your sleep by changing some aspects of your life that may be negatively affecting it. These include adjustments in diet, exercise routine, stopping or limiting caffeine intake and sugar intake (including alcohol), and following a consistent bedtime routine (sleep hygiene practice). On World Sleep Day, we are sharing with you some of the essential tips that will help you maintain a healthy sleep hygiene.
Discussing Tips for Sleep Hygiene This World Sleep Day
Here are some of the best sleeping tips you can follow. On the occasion of World Sleep Day, make sure you share these tips with those who need them.
1. Sleep When It’s Dark and Rise with the Sun
Our minds and bodies were naturally synchronised with the sun. However, nowadays, many people have trouble sleeping according to nature’s clock owing to our modern lifestyle. People tend to stay up late working, watching TV, or surfing the internet and then sleep later than necessary. This can cause problems like insomnia because your body doesn’t know what time you need to sleep yet.
If you can’t wake up when you get full sunlight, then set the alarm for an earlier time than necessary so you can wake up before sunrise, if possible.
2. Get Sunlight During the Day
Our bodies secrete the sleep-inducing chemical, melatonin, in response to darkness. When there is no light, our body responds by creating melatonin and reducing the levels of the alert chemical, cortisol.
If you want to sleep faster and easier at night, then avoid spending too much time in the dark during the day. Some people will take a late afternoon walk or work outside to get sunlight exposure. Let your body know it’s not nighttime yet by exposing yourself to bright light whenever possible throughout the day. Spending as much time outdoors during daylight can also make a big difference. Avoid too much use of electronics before bed time.
3. Go to Sleep When You Feel Tired
Most likely, you have heard the advice that you should go to bed earlier so you can wake up earlier. However, more than your timing, what’s important is the amount of quality sleep you get. It might be easier for some people to fall asleep at a particular time but it isn’t beneficial if they only sleep for two hours.
If you want a more productive day, your body needs enough quality sleep to restore energy and repair damage from the day before.
4. No Caffeine at least 6 Hours Before Bed
Caffeine is one of the most potent stimulants. Some people can drink a huge cup of coffee and still sleep fine but for others, even a little caffeine will keep them up for hours. The half-life of caffeine in the bloodstream is about 5-7 hours, that is, it takes our bodies that long to eliminate half of what we consume.
Caffeine’s effects can last longer than 12 hours in some people. If you want to avoid insomnia and maintain good sleep hygiene, avoid consuming caffeine in the evening if possible.
5. Avoid Alcohol a Few Hours Before Bedtime
Alcohol can help you fall asleep faster but it reduces the time spent in deep sleep and REM (rapid eye movement) sleep. People frequently wake up feeling hungover and groggy after drinking alcohol. If you are an alcoholic, then trying to “have just one,” even to fall asleep at night, is a terrible idea.
Limiting your alcohol intake or avoiding it altogether outside of social occasions is important for your good sleep, contributing towards overall health.
6. Don’t Eat Large Meals Too Late in the Day
Avoid eating large meals within 2-3 hours of bedtime because digestion takes energy and blood flow away from the brain during this period. If you can’t avoid eating right before your sleep, try to chew your food well and ensure you’re eating meals that are easy on your stomach. Chewing your food properly will not put a lot of stress on your oesophagus, helping the stomach metabolise the food effectively.
Some good foods to eat before bedtime include cooked oatmeal (and other cooked grains like brown rice), crackers/toast with peanut butter or a small piece of fruit, plain yoghurt or a small amount of cheese, and scrambled eggs. You should avoid heavy meats or spicy foods at night.
7. Switch to a New Mattress at the Right Time
According to many sleep specialists, using a poor-quality mattress is one of the main reasons for chronic sleep problems. A good mattress will allow your body to rest and support your spine, reducing the tension that can cause you to wake up in pain.
If you have a bad or worn-out mattress, it’s best to replace it with one that is especially made for sleeping.
Sleep Disorders Treatment
Sleep disorders and poor sleep hygiene can be extremely frustrating and often challenging. Sleep disturbance affects almost 40% of adults, with insomnia being the most common disorder.
Several studies show that untreated sleep disorders are amongst the top 10 causes of disability and mortality in the U.S. The most effective treatment of sleep disorders include:
A. Prescription sleeping pills
B. Cognitive Behavioural Therapy (CBT) for insomnia and other sleep disorders
C. Dietary supplements like magnesium and melatonin
Conclusion
Keeping good sleep hygiene is very important in order to allow our body to function at its best. This World Sleep Day, make sure you work towards inculcating better sleep habits and encourage others to do the same as well.
