Sleep Hygiene

When we say sleep hygiene we are talking about the routine and procedure you go through in order to prepare for and relax into good and deep sleep

Most of us are creatures of habit and we go through the same steps each night before we go to sleep. This is okay, but if we find that we are not sleeping well or not sleeping enough, taking a look at our own sleep hygiene is a good place to start.

Our sleep hygiene can break down into a number of different stages.

Your personal habits
Your sleep environment
Preparing for sleep

Each of these things will have an effect upon your sleep and the quality of your sleep.

Your Personal Habits

Sleep hygiene has a lot to do with your personal habits, not just as you prepare for bed, but also how you go about your daily life too

If you re suffering from insomnia or poor sleep, your sleep hygiene can make a reall difference.

Some of the key factors are....

Set fixed bedtime and an awakening time.
Avoid napping during the day.
Avoid alcohol 4-6 hours before bedtime.
Avoid caffeine 4-6 hours before bedtime.
Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime.
Exercise regularly, but not right before bed.
Handle stressfully situations so they do not play on your mind .

All of these things will go to ensure a good and restful nights sleep.

Your Sleep Environment.

The place where you sleep is also very important.

Use comfortable bedding.
Find a comfortable temperature setting for sleeping and keep the room well ventilated.
Block out all distracting noise.
Do not use your bed to do work or eat or anything else.

Your bed should be a Place where you can relax and switch off from the day, it should be welcoming and relaxing.

Preparing For Sleep.

Once your day is through and it is time to go to bed get into a set habit which works for you.

Try a light snack before bed.
Practice relaxation techniques before bed.
Don't take your worries to bed.
Take a warm bath or wash
Establish a comfortable sleeping position and stick with it.

All of the above are included in the heading of sleep hygiene and are very important. Each of us will have a different sleep hygiene pattern, there is nor golden rule. But if you are having trouble sleeping try these sleep hygiene tips and see if you can establish a pattern that works for you.