Let’s Talk About Sleeping Hygiene

In the fast-paced rhythm of modern life, the importance of quality sleep often takes a backseat. However, establishing a consistent and healthy sleep routine is paramount for overall well-being.

Here's a comprehensive guide to cultivating good sleep hygiene:


* Going to bed at the same time at 10:00 p.m. and wake up at 6:00 a.m. will be the first step
to change the pattern.

* Sleeping 8 hours will help to recharge the batteries and relax the brain. Not enough sleep
can affect mood, energy and concentration levels, the relationships, and the ability to stay
awake and function at work during the day.

*Get up at the same time each day, 7 days a week no matter how little you slept. A regular
wake up time in the morning leads to regular times of sleep onset, and helps to set the
biological clock.

*Exercise regularly. Schedule exercise times so that they do not occur within 3 hours of
your bed time. Exercise makes it easier to initiate and deepen sleep.

*Don’t take the problems to bed. Plan some time earlier in the evening for working on the
problems or planning the next day’s activities. Worrying may interfere with initiating
sleep and produce shallow sleep.

* Write down any issues that are bothering or concerning, at least 2 hours before bedtime.

* Set aside a scheduled time to “worry” each day.

* Bedroom is only for sleep. This will help condition the brain to see bed as the place for
sleeping. Do not read, watch TV, read on your cell phone or eat in bed.

* Use relaxation techniques like deep breading, guided imagery and relaxing music.

* Take a warm bath 1-2 hours before bedtime.

* If you cannot fall asleep, do not try. This only makes the problem worse. Instead, turn on
the light, leave the bedroom, and do something different like reading a book. Don’t
engage in stimulating activity. Return to bed only when you feel sleepy.

* Strictly avoid naps. Staying awake during the day helps to fall asleep at night. Naps
totalling more than 30 minutes increase your chances of having trouble sleeping at night.
* Make sure that the bedroom is at a comfortable temperature during the night and free from light and noise. Excessively warm or cold sleep environments may disturb sleep.

* Eat regular meals and do not go to bed hungry. Hunger may disturb sleep. The last meal
should be no later than 7pm.

* Avoid excessive liquids in the evening. Reducing liquid intake will minimize the need for
night-time trips to the bathroom.

* Avoid caffeinated drinks in the afternoon. Alcoholic drinks should be avoided or at least
very limited, 4 hours before bed time.

All these recommendations are important to be followed because they will help to develop a
slipping routine. If the slipping pattern is in order, all digestive, endocrine/glandular, metabolic and systemic imbalances can be improved. With a good night sleep cortisol and adrenalin levels will be balanced as well.

Good sleep will lower the body mass index. While a person sleeps, the body releases hormones that help regulate metabolism, process gluten, and suppress appetite. Sleep may help modulate different aspects of the immune system in a way that helps protect against infections. With a good sleep, person’s risk of developing heart diseases or diabetes is smaller. Maintaining a healthy sleep schedule helps to stay motivated, alert, and engaged. A full night’s sleep can help improve the mood and even prevent feelings of depression.

 

Blue light glasses can help with sleeping disturbances and they should be worn at least 2 hours before bed. They can improve sleep quality, and alleviate eye fatigue, especially for those who are working in front of the computer more than 5 hours. These glasses will filter out the regular blue light that comes from a natural source like the sun in daytime hours, or from electronic devices that emit blue light in the evening. (Blue light filter glasses can be bought online).

Mito red light https://www.mitoredlight.com/.  Red light therapy is acting as a “Power Plant booster” in the body’s cells –mitochondria. With more energy, other cells can do their work more efficiently and they can repair the skin, improve sleeping patterns, boost collagen and rejuvenate the skin and reduce the inflammation. They can be find in different sizes and the alternative source to buy it is Ali Express.

Lavender, Chamomile and Lemon balm infusion/tea can be prepared and consumed one hour before bed. ½ tsp can be added to a one cup of boiling water. Cover it for 10-15 min and drink it. These herbs have a mild sedative effect and help to alleviate symptoms of anxiety and inflammation. They are also effective to improve sleeping disturbances.

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