How can I improve sleep hygiene?

The way we prepare for the bed and keep our sleeping space is referred to as sleep hygiene. Many people have trouble sleeping, which can lead to a number of health problems and to recommend sleep hygiene to the doctor's advice. In extreme cases, changes in sleep hygiene are not enough and medical sleep aids must also be used. Improvement of sleep hygiene may not be limited to people who have trouble sleeping: Most individuals could benefit from a quieter sleep.

Recommendations for good sleep hygiene usually start in the bedroom. Most doctors agree that the bedroom should be used as a designated sleeping area. Electronics, such as computers and TVs, should not be stored in the bedroom or, if inevitable, should be fully covered in the evening. Bed linen should be soft and comfortable, but not too warm. Sleeping in a colder environment can help people sleep overnight, so the bedroom should be kept in a cool tran. Keep the bedNice at rest and dark to further force that it is a sleeping area.

Establishing a sleep ritual is also very important. People who go to sleep and wake up every day at the same time, tend to have a greater feeling of rest and more energy during the day, while people with schedules that fluctuate wildly often experience daily fatigue. Watch a series of actions every night that gives alling back to your body, it's time to go to bed: exercise yoga or meditation, eat a light snack, go for a warm bath and avoid caffeine and alcohol for at least four hours before sleep. When you start feeling tired, go to sleep.

Part of the Sound Hygiene Sound Hygiene includes only sleep when you are tired. If you are not tired or not going to sleep after about 15 minutes, get up and go to another room. Read under low light, meditate or participate some other calming, calming task,Thanks to which you feel sleepy. Do not lie in bed and wait for you to go to bed in these circumstances. If you wake up in the middle of the night briefly, leave the bedroom again if you cannot return quickly.

on the initiative may also interrupt sleep hygiene. Asking a nap suggests that you do not get a sound night's sleep and your body longs for more time of sleep. If you find that you want to take a nap, try going to sleep a little earlier in the evening. If you absolutely have to take a nap, you do not increase for more than an hour and make sure you close your nap three afternoon.

Further general lifestyle changes can help improve sleep hygiene. Avoid spicy or sour foods for at least six hours before bedtime and try to eat slightly before sleep. An empty stomach can disrupt sleep, but it can also be too full. In addition, acid reflux syndrome may develop if you often sleep on a full stomach. Mode of training can also improve your general health hygiene and SPOance: Make sure you end the heavy exercise at least three hours before bedtime. If you have a lot of stress in your life, work on ways to reduce it because stress can have a negative impact on your ability to sleep well.