- Sleep hygiene - the most important rules
- Sleep hygiene - regularity is important
- Sleep hygiene - take care of the conditions
- Sleep hygiene - physical activity and diet
- Sleep hygiene - breathing and stress
- Sleep hygiene - drinks
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Hygiene of sleep is important - thanks to it we can help our body regenerate properly. However, not everyone knows that sleep hygiene is and is important. What should the preparation for sleep look like? What can a good sleep hygiene practice help?
Sleep hygiene is important, if not the most important. By following the appropriate rules of sleep hygiene, we can avoid many sleep problems, and also support our bodies in proper regeneration. The rules of sleep hygiene are not at all difficult to follow. What should you remember while maintaining a he althy sleep?
Contents:
- Sleep hygiene - the most important rules
- Sleep hygiene - regularity is important
- Sleep hygiene - take care of the conditions
- Sleep hygiene - physical activity and diet
- Sleep hygiene - breathing and stress
- Sleep hygiene - drinks
Sleep hygiene - the most important rules
- Don't spend time in bed during the day (don't watch movies, don't eat in bed).
- Remove light sources from the bedroom - e.g. mobile phone, tablet, which can shine at night.
- Get tired physically - but not in the evening. Best practice in the afternoon.
- Avoid stimulating drinks - including alcohol. Maybe it will make it easier to fall asleep, but it will make sleep shallower and it will not be a restorative rest.
- A warm shower will not help you fall asleep - do not take hot baths overnight.
- Do not eat at night.
- Avoid taking naps during the day.
Sleep hygiene - regularity is important
If you have problems sleeping or having regular bowel movements, you should learn a steady lifestyle. This means that during the day we should eat meals at the same time, go to bed and get up at similar times. It will also help to normalize the metabolism.
More: What is Metabolism? What speeds up and what slows down the metabolism?
It's important not to try to force yourself to sleep. You shouldn't lie in bed and wait for sleep. You shouldn't spend time in bed during the day - many people get used to, for example, watching TV in bed before going to bed. This makes it difficult for us to fall asleep, because the body does not associate the lying position with the compulsion of sleep.
Sleep hygiene - take care of the conditions
There should be proper conditions in the bedroom. The room should be aired, the optimal temperature is from18 to 22 degrees Celsius. Avoid light sources in the bedroom that disturb the circadian rhythm. The clock should also be removed from the bedroom - it will not stress us if we wake up at night. Light stimulates our alertness and encourages the body to be active. As a result, the production of melatonin, which is an ingredient responsible for falling asleep, is reduced. When choosing lamps for our bedroom, you should be guided by the shade of light, it should be in a subdued color.
Read more: INSLEEPNESS - diseases that cause problems with SLEEP
In terms of conditions, hygiene rules are also important. Bed linen should be changed once a week, washed at high temperature (60 degrees Celsius), we should not go to bed with wet hair. Heat, humidity and darkness make our bed happy to breed mites, to which we can be allergic to faeces.
You should sleep in comfortable, loose clothes. If you wake up at night with cold feet, wear pressure-free socks when you go to sleep.
Sleep hygiene - physical activity and diet
People who have a sedentary job should ensure that they have at least 30 minutes of exercise a day. It is important not to exercise in the evening, which will prevent endorphins from falling asleep easily. You should not exercise and eat at least 3 hours before going to bed. You should eat lightly at night, nothing fat, nothing hard to digest. We should go to bed with an empty stomach so that our body does not lose energy for digesting at night.
Full regeneration is possible only if we give the body a rest.
Sleep hygiene - breathing and stress
People who are accompanied by strong emotions and stress during the day have problems falling asleep and adequate rest at night. Therefore, when going to sleep, you should calm down. For this purpose, you can do breathing exercises - even while lying in bed. A few deep breaths, relaxing your muscles, and trying to calm down should help. It is important not to think about the negative aspects, not to worry unnecessarily before going to bed.
Sleep hygiene - drinks
You shouldn't drink alcohol at night. Maybe it helps to fall asleep, but it reduces sleep and makes us wake up tired and lack strength during the day. Similarly with other drinks - coffee (caffeine) and tea (theine) and energy drinks. They should not be drunk from 2 p.m. onwards.