Why you should review your sleep habits and how to improve them
Good sleep is crucial for our health and well-being. But nothing is more frustrating than looking forward to a restful night’s sleep only to toss and turn in bed. If you have trouble falling asleep or staying asleep, your sleep hygiene may need improvement. At Gorilla Gesund, we want to help you optimize your sleep and develop better sleep hygiene. In this article, you will learn what sleep hygiene means and how you can improve it to achieve a more restful night’s sleep.
What is sleep hygiene?
Sleep hygiene refers to the practices and habits that contribute to good sleep. It’s not just about what you do before going to bed, but all the activities and habits throughout the day that can affect your sleep. From your food choices to your sleep environment to your daily routines – all of this can impact the quality of your sleep.
Develop good sleep hygiene:
Good sleep hygiene starts in the morning and accompanies you throughout the day. Here are some tips on how to improve your sleep hygiene:
Create a sleep-friendly environment:
Your bed should be reserved exclusively for sleeping and intimate moments. Avoid using your bed for other activities such as working or eating. Make your bedroom quiet, comfortable, and cool. Use curtains, a sleep mask, or earplugs if necessary to block out disturbing light and noise sources.
Routine and regularity:
Try to go to bed and wake up at the same time every day, even on weekends. A consistent sleep-wake routine supports your natural sleep-wake rhythm and helps you fall asleep faster and sleep more soundly.
Pay attention to your diet:
A balanced diet positively affects your sleep. Avoid heavy meals before bedtime and reduce the consumption of caffeinated drinks in the afternoon. Alcohol can lead to disturbed sleep quality, so you should limit consumption before going to bed.
Create a relaxing bedtime routine:
Allow yourself a time of relaxation before bedtime. Read a book, take a relaxing bath, or practice gentle stretching. These rituals signal to your body that it is time to prepare for sleep.
Avoid excessive screen time:
Electronic devices like smartphones, tablets, and TVs can disrupt sleep. The blue light emitted by these devices can inhibit the production of the sleep hormone melatonin. Therefore, turn off all electronic devices at least one hour before bedtime.
Why is sleep hygiene important?
Good sleep hygiene has positive effects on your health. During sleep, your body regenerates both mentally and physically. Cells are repaired, hormones are released, and your immune system is strengthened. Poor sleep quality due to lack of sleep hygiene can lead to physical and mental impairment and increase the risk of various diseases.
The effects of poor sleep hygiene:
If you have trouble falling asleep, staying asleep, or feel constantly tired during the day, these may be signs of poor sleep hygiene. Reviewing your habits and rituals can help identify the causes of your sleep problems and make appropriate improvements.
Better sleep hygiene for a better life:
Developing good sleep hygiene habits takes time and commitment. The sooner you start, the better. This is especially true for teenagers and children, as good sleep hygiene is crucial for their growth and development. In adults, regular and restful sleep helps strengthen the immune system, maintain a healthy weight, and reduce the risk of serious illnesses.
At Gorilla Gesund, we are experts in a healthy lifestyle, and that includes healthy sleep. We continuously provide research findings, insights, and educational materials to help consumers make smart decisions about their sleep. Visit our resource page to get the latest news and research on sleep and read more articles like this to help you find your way to better sleep.
