Sleep Hygiene Write For Us
Sleep Hygiene: A good night’s sleep is essential for good health and proper functioning. It refreshes your mind and body, preparing you to perform at your best the next day. Researchers define a good night’s sleep as quantity (not too little, not too much) and quality (falling quickly and staying asleep).
However, many people don’t get enough sleep to function at their best, or they spend too much time awake during the night. According to the Centres for Disease Control and Prevention (CDC), more than a third of U.S. adults don’t get enough sleep: 14.5% have trouble falling asleep, and 17.8% have trouble staying asleep. Good sleep hygiene can help.
What is sleep hygiene?
Sleep hygiene is a set of practices and rituals that help you sleep better. Adequate, quality sleep allows your body to maintain and recover, strengthen your immune system, and renew itself emotionally and cognitively.
Sleep hygiene includes:
- Creating a comfortable sleep environment that promotes uninterrupted sleep.
- Maintaining a consistent sleep schedule of seven to nine hours per night is recommended for most adults.
- Establishing a bedtime routine that helps you fall asleep.
- Developing daytime habits that promote restful sleep.
- Adapting these practices to achieve the best results.
Expert advice has traditionally emphasised going to bed and waking up simultaneously every day, including weekends. While regular sleep during the week is good for your health, a 2023 National Sleep Foundation consensus statement suggests that catching up on sleep on the weekends may be helpful after a week of sleep deprivation.
The amount of sleep we need varies based on age and health. The Centres for Disease Control and Prevention (CDC) recommends maintaining sleep throughout one’s lifespan. Remember that these are just guidelines, and needs may vary from person to person.
Tips for sounder sleep
A comfortable environment with minimal disturbances helps you fall asleep and sleep more soundly. What you consume during the day and before bed also plays an important role.
Create a sleep sanctuary.
- Reduce or mask noise. Heavy curtains and rugs can help absorb sound. A sleep machine that provides white noise, or a recording of soothing sounds such as falling rain, can mask outside noise.
- Minimise light. Consider light-blocking curtains or shades if outside lights shine into your bedroom.
- Replace your mattress and pillows if they’re worn or uncomfortable.
- Most people sleep better in a slightly cool room. Keep the room temperature around 65°F to 68°F at night.
- Only use the bedroom for sleep and intimacy.
- Have children and pets sleep elsewhere.
- Keep electronic devices and anything work-related in another room.
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