Sleep Hygiene Write For Us
Sleep Hygiene Write For Us: Sleep hygiene is a set of healthy habits, behaviors, and environmental factors that can be adjusted to improve sleep quality. Some sleep problems are often due to bad habits that have been formed over years or even decades. Better sleep won’t be immediately noticeable after making changes. But if you maintain good sleep habits, you will undoubtedly improve. If you’ve tried to improve your sleep without success, it may be worth looking for professional help.
About Sleep Hygiene
Sleep hygiene is a set of well habits, actions, and environmental factors that can be adjusted to ensure restful sleep. Some sleep problems are often due to bad habits that have been ingrained for years or even decades. In many cases, sleep quality can be improved with small changes in lifestyle and attitude.
Follow Your Biological Clock
The sleep-wake cycle is partly controlled by an internal clock in the brain. Most bodily processes (such as body infection and the emission of certain hormones like melatonin) are synchronized with this 24-hour biological clock (for more information, see the Sleep Health Foundation’s fact sheet on the biological clock). Getting good sleep is about working with your biological clock, not against it.
Tips:
- Get up at the similar time every day, even on weekends. Soon, this strict routine will help you adjust and maintain your biological clock, and you’ll notice that you start to fall asleep at roughly the same time every night. Don’t ignore fatigue. Go to bed when your body tells you to.
- Don’t go to bed if you don’t feel tired. You’ll only reinforce bad habits, like not sleeping.
- Get enough sunlight in the morning. Exposing yourself to light upon waking helps adjust your biological clock.
Improve your sleep environment.
You’re more likely to sleep well if your bedroom is quiet and comfortable. Some suggestions:
- Make sure your room is the right temperature. For most people, this is between 17 and 19°C.
- Make sure your room is dark enough. A sleep mask can be helpful if you work shifts and need to sleep during the day.
- If you can’t control noise (such as barking dogs or noisy neighbors), invest in earplugs.
- Use your bedroom only for sleep and privacy. If you use your bed as a second living room, for example, to watch TV or talk to friends on the phone, your mind will associate the bedroom with that activity. Get a comfortable mattress and pillow that provide the support you need.
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