Sleep hygiene refers to the different practices and rituals that are associated with bedtime. Sleep hygiene also includes the daytime habits that can affect your sleep quality at night. Getting quality sleep every night is essential for a healthier mind, brain, and body. People with sleeping disorders or bad sleep hygiene who do not get a sufficient amount and good quality sleep have a higher risk of developing diseases such as depression, chronic stress, heart disease, high blood pressure, and diabetes.
Here are some simple ways to improve your sleep hygiene and ultimately the overall quality of your sleep:
1. Avoid caffeine, nicotine, and alcohol at least four hours before bedtime.
2. Maintain a consistent sleep schedule by sleeping and waking up at the same time every day, even on weekends.
3. Eating healthy and exercising.
4. Avoid naps if possible, and if you have to take one, make sure it lasts no more than 30 minutes.
5. Limit other activities in bed, such as reading, checking the phone, and watching TV.
6. Manage worries and avoid getting into bed while in a state of agitation. Practicing meditation or taking a warm bath can help with preparing for a deep, restful sleep.