Most of us don’t think about hygiene very much when it comes to flopping down on the bed at night, but the truth is that the way you sleep (sleep hygiene) deserves more of your attention. Ideally, we spend about a third of our lives sleeping, but if you’re struggling to sleep through the night or waking up tired, then poor sleep hygiene could be the culprit. That is where sleep hygiene tips come into play.
Now, sleep hygiene isn’t just about cleanliness. There are two parts to this concept: a clean environment and daily habits that promote better, more reliable sleeping patterns. Together, the two parts acknowledge the waking and resting parts of your day as a complete whole that work together to preserve a healthy circadian rhythm. Here are just a few ways you can work towards making proper sleep hygiene part of your routine.
In the mean time, consider visiting the top sleep doctor Manhattan has to offer. Dr. Shukla has helped countless patients overcome disorders and get a full night of rest.
Have a Set Sleep Schedule
The first of our sleep hygiene tips deals with consistency. In the hustle and bustle of the modern world, it can be difficult to set a defined sleep schedule. Unfortunately, we are creatures of habit, and one of the best ways to ensure a great night’s sleep is to create a pattern of behavior that your body inherently recognizes. By choosing a set bedtime and wake-up time, you create a reliable system that will eventually prompt your body to fall asleep and wake up on time. For this to work, you will need to limit exposure to blue light for about an hour before bed. And limit stimulants, such as coffee, to the morning hours.
Practice Good Physical Hygiene
Get in the habit of washing your body and face before bed. This will prevent the oils that your body naturally accumulates and any potential allergens from making their way into your sheets and mattress. You should also replace your sheets and pillowcase at least once a week. By limiting allergens in bed, you can eliminate respiratory issues that may make it harder to achieve restful sleep.
Make Sure You Get Some Sunshine
Working in an office with fluorescent lights all day only to go home to an apartment with more fluorescent lighting is a great way to throw your body off its natural sleep cycles. We are physically designed to respond to the sun’s presence as an indication of whether we should be active or preparing to rest. As a result, taking a short walk during your lunch hour or strolling through the park around sunset are great ways to give your body the natural clues it needs to establish a healthy balance.
Pay Attention to Diet
For many cultural groups, eating late family dinners is a regular occurrence. Unfortunately, forcing your body to digest a hefty meal right before bed isn’t always best for your sleep patterns. To reduce the negative effects of eating late, try limiting your intake of spicy or heavy foods during your evening meal. Practicing portion control or sticking with easily digestible options will make it easier for your body to rest peacefully.
Talk with a Professional
If you’ve tried addressing your sleep hygiene and are still waking up tired or failing to sleep through the night, you may need professional help. These are common symptoms of chronic sleep disorders. Although they may not sound serious at first, sleep disorders can be potentially life-threatening. Sleep deprivation can impair judgment or even result in the patient falling asleep during a critical moment. For more information on sleep disorders, contact Dr. Shukla at Sleep MD NYC. He offers a range of options, including insomnia treatment in Manhattan. Together, you will be able to identify what is preventing you from getting the rest you need, making sleepless nights and tired mornings a thing of the past.
