Struggling to Sleep? Try This Healthy Sleep Hygiene Tips

At 11 PM, I was sleepy, but due to some work, I missed my sleep window, as indicated by my body clock. I slipped into bed at midnight, but with each passing minute, my frustration over not being able to fall asleep deepened. By 2:40 AM, I was still struggling to fall asleep! This was the third time in a month.

I had tried everything, giving up my evening tea, refraining from using mobile screens, and showering right before bed. But nothing worked. I just lay there, staring at the ceiling, watching the flashes of lights from bikes and cars passing by on the road.

In those late hours of the night, my mind was flooded with thoughts conversations from three days ago, my to-do list at work but sleep was nowhere to be found!

Today, the problem of insomnia has worsened even more. Even people in their twenties are prone to sleeplessness. Most adults today suffer from insomnia symptoms at some point in life. The problem of insomnia or even a sleep pattern of less than seven hours poses major health problems. Such persons are more prone to weak immune systems, hypertension, heart disease, obesity, hormonal imbalances, pain and inflammation, etc. Thus, some key sleep hygiene recommendations must be followed by persons suffering from various sleeping disorders.

What is Sleep Hygiene?

Sleep hygiene refers to the healthy habits, behaviors, and environmental factors that help achieve a complete and sound sleep of 7-8 hours. Maintaining consistent sleep hygiene is essential, as it helps regulate our internal clock. A proper sleep routine also enhances productivity in one’s work field. Additionally, a regular 8-hour sleep pattern promotes both mental and physical well-being.

Sleep hygiene involves making your sleeping area comfortable and promising an undisturbed sleep. One should maintain a sleep routine of 7-8 hours every night. Sleep hygiene techniques optimize your chances of falling asleep on time and getting a fully restful sleep.

Good sleep hygiene techniques are crucial for restorative sleep because:

• It regulates circadian rhythm, or our body’s internal clock, to get sleep every night on time.
• Regular sleep hygiene ensures deep sleep stages during the night. This keeps our mind and body fresh and active throughout the day.
• Our memory improves, good immunity is achieved, and optimal physical recovery is ensured.

Top Sleep Hygiene Tips:

1. Establish a Regular Sleep Schedule: 

Tips for improving sleep quality include a regular sleep schedule. A regular sleep schedule means going to bed and waking up at the same time every day, even on weekends. This helps you feel naturally sleepy at night. To adjust your bedtime, try going to bed 20–30 minutes earlier each night until you reach your ideal sleep time. Also, let natural sunlight into your room in the morning to help you wake up quickly.

2. Create a relaxing bedtime routine: 

A relaxing bedtime routine means going to bed at the same time every night, even on the weekends. Your bedroom must be cozy, dark, and quiet. You must use soft pillows and relaxing bedding. Try listening to soft music, reading a book, or taking a warm shower before bed. Avoid using phones or tablets 20-30 minutes before going to bed.

3. Optimize Your Sleep Environment: 

The bedroom should be kept cool. Avoid bright lights before bed and use only dim lighting. Keep your bedroom, especially your bed, clean and comfortable to help your brain relax. Adjust your bedding and blankets as needed for comfort.

4. Watch What You Eat And Drink:

Tips on sleep hygiene include eating a well-balanced meal with complex carbohydrates, nuts, fruits, and proteins, which helps produce melatonin, a sleep-promoting hormone. In contrast, a heavy dinner can lead to a sleepless night. Also, avoid consuming tea or coffee at least six hours before bed, as caffeine can stay in your system for up to eight hours, keeping you awake. Instead, opt for herbal tea or green tea.

5. Get Regular Exercise: 

Morning or evening exercise helps relax your muscles. Evening exercise should be light and relaxing rather than intense. This ensures your mind is calm and ready to fall asleep in sync with your circadian rhythm. Spending time in natural daylight also helps relax your muscles. 

6. Manage Stress: 

Healthy sleep hygiene tips focus on avoiding stressful conversations right before bedtime. Keep your sleep environment relaxing and cozy. Exercise regularly and avoid tea or coffee before bed. Practice breathing exercises or meditation to manage stress.

7. Sunlight Exposure: 

A regular 30-minute walk outside in nature promotes the production of melatonin, the hormone that supports better sleep. Spending time in nature and under the calming sunlight in the morning or evening also boosts the production of serotonin, which helps relax your mood. Additionally, reducing screen time before bed improves sleep, as digital screens emit blue light, which the brain mistakenly perceives as daylight. This disrupts melatonin production, leading to poor sleep quality.

8. Limit Daytime Napping: 

Daytime naps should be brief around 20 – 30 minutes and taken between 1 – 3 PM. Napping too close to the evening can disrupt nighttime sleep. A daytime nap should be a power nap that boosts energy and refreshes you.

Common Misconceptions About Sleep:

1. Extra weekend sleep: It is possible to cover up some of your sleep debt from a few past days, but it does not make up for the serious sleep deprivation.
2. Sleep time reduces with age. As one ages, his/her sleep quality may get affected, but a complete sleep of 8–9 hours is still required.
3. Snoring is harmless: Light snoring is normal, but chronic snoring can be a sign of sleep apnea. Sleep apnea results when breathing repeatedly stops and starts during sleeping. This condition increases the risk of hearing diseases and various other problems.
4. Viewing TV or phone just before sleeping helps in inducing sleep: Digital screens emit blue light, which is recognized as daylight by your brain. This leads to disruption in the release of melatonin, a hormone that induces sleep. 
5. Feeling dizziness during the daytime is normal: Feeling sleepy occasionally is normal, but frequent dizziness is a sign that your sleep quality is poor and you are suffering from some kind of sleeping disorder.
6. More sleep is always better: Sleeping for more than 8–9 hours every day is not a normal sign. it may be a symptom of an underlying problem like depression, diabetes, or a heart disease.

Red Flags in Sleep Issues: When To See A Doctor:

• If you are suffering from any sleep disorder like insomnia,. Insomnia is a minimum of three sleepless nights a week for three months.
• If you feel fatigued even after sleeping 7-8 hours.
• If you wake up at midnight with itchiness in your throat or a dry mouth.
• Frequent nightmares that keep you awake due to fear of sleeping.
• Always dependent on sleep aids like alcohol, pills, or supplements.

Conclusion: 

Following this simple sleep hygiene advice, one can overcome all kinds of sleeping issues. A regular sleep schedule, a relaxing bedtime routine, and a well-balanced diet can make a big difference. Little changes in your lifestyle, like limiting your screen time before bed, eating a well-balanced diet, and getting regular exercise will help you to complete your sleep and wake up fresh in the morning.

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