Good Sleep Hygiene Checklist And Tips-Healthiyb

 A checklist for good sleep hygiene is something we all need that many of us don't get enough of we all struggle some of the time with falling asleep, staying asleep, or having early morning awakenings where we can't get back to sleep. Most of us can manage the odd lousy night of sleep, but when sleepless nights become the norm rather than the exception, it's essential to start to become diligent about implementing good sleep hygiene techniques.

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Good Sleep Hygiene Checklist And Tips

Like good dental hygiene, sleep hygiene can serve an essential preventative role and improve our ability to get better sleep more often. Most of us have probably heard of the term sleep hygiene, but not everyone necessarily knows exactly what it mean.

What is Good Sleep Hygiene?

No, sleep hygiene does not have anything to do with cleanliness, although a clean bedroom won't hurt. Sleep hygiene refers to habits and practices that are conducive to sleeping well on a regular basis. This is not just a regular bedtime routine but includes a number of daily practices that can help us to get restful, sleep and feel alert during the day. Here are Eight of the most important sleep hygiene techniques.

1. Have A Consistent

Hold your fixed Wake up time, Even on weekends, to build a steady sleep pattern.

2. Expose Yourself To Nature

Outside Light upon awakening, even if it's cloudy outside. Open your blinds and have your morning cup of coffee or tea while gazing out the window.

3. Do Not Nap

Do not nap unless you are a shift worker, Naps interfere with the restorative value of sleep later at night. If you're tired, the best strategy is to get into bed earlier that evening.

4. Do Not Have Caffeine Afternoon

The half-life of caffeine is 5 hours, which means that 5 hours after having caffeine 50% is still left in your body. It takes another 5 hours for the caffeine to be reduced in half again to 25%, and so on. So by 10:00 p.m.. 25% of the caffeine from your 12:00 P.m., coffee will still be in your body.

5. Don't Do Intensive Exercise

Do not exercise more than two to 3 hours before bedtime. Exercise gets us physiologically aroused and activated, and this state is incompatible with sleep.

6. Reduce Or Eliminate Alcohol Use

Even one unit of alcohol interferes with sleep quality and makes sleep less restorative.

7. Create A Bedtime Routine That Is Relaxing

Create a ritual in the hour before sleep. Have decaf tea or a warm bath, dim the lights and put it away. Electronic devices make a clear distinction between daytime activities associated with alertness and bedtime ones associated with relaxation.

8. Environmentally suitable

Make sure that the Bedroom Environment is comfortable and conducive for naps. Get comfortable pillows and bedding. Switch off the room lights and keep the temperature friendly.

Things Avoid During Good Sleep Hygiene Checklist

  • Restrict your bed for two activities, sleep and sex.
  • Don't watch TV, eat, talk on the phone, argue, or use your computer while in bed.
  • Finally, if you can't fall asleep within 15 to 20 minutes, get out of bed and don't go back to sleep until you are sleepy, not just tired.

You Can Also Read, Beauty Care Tips with Healthy Routine