Sleep Hygiene Tips For A Peaceful Slumber!

Wellness

oi-Amrisha

By Amrisha Sharma

Wednesday, May 2, 2012, 11:45

Insufficient sleep and unhealthy lifestyle can damage your health and make you lazy throughout the day. Sleep hygiene is the behavioral and environmental factors which affect your sleep. These hygiene tips on sleep will help you get proper sleep. The most important tip however is to have a routine to cure sleeping disorders.

Sleep hygiene tips:

• As mentioned, have a sleep routine and follow it to have a healthy sleep. Fixed bedtime and wake time is a tip to help maintain sleep hygiene. Avoid flexibility as it leads to improper sleep. If you had incomplete sleep, take a nap for 30-45 minutes in the day when you are free.

• It is best to sleep few hours after having dinner. If you stuff yourself and sleep it will be unhealthy as digestion becomes weak. Don't sleep empty stomach too! Have dinner 2-3 hours before going to sleep. Have light food which is easy to digest and is a healthy diet too!

• To ensure sleep hygiene, the most important tip is to have a sleepy atmosphere. Give light pressure on your eyes by reducing light in the room, not watching tv or working on computer. Read a novel to relax and get into the mood to sleep. For many people, sleeping disorders are controlled by reading novels.

• An effective sleep hygiene tip is to reduce noise in the house. This takes away the sleep or drowsy state and makes it difficult to get good sleep. It is necessary to relax before going to sleep.

• Don't have caffeine 5-6 hours before going to sleep. Caffeine causes sleep problems and can keep you awake for 10-12 hours.

• Avoid having liquid such as juice or excessive water before going to sleep. This supports urination which can hamper your sleep.

• To cure sleeping disorders and maintain sleep hygiene, don't have alcohol before going to bed. Many people think having alcohol helps sleep easily but the quality and quantity of sleep reduces due to alcohol. Don't smoke before going to sleep as nicotine in tobacco leads to sleep problems.

• Try to do some yoga or breathing exercises before going to sleep. This relaxes the muscles, body and mind to get proper sleep and cure sleeping disorders.

Follow these sleep hygiene tips to get good sleep and cure sleeping disorders.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.