While poor sleep hygiene isn't always a hygiene issue, there's no doubting that it may have a substantial influence on your ability to obtain improved sleep and leave you fatigued the next day.
If you want to have quality sleep, you should practice proper sleep hygiene. We'll look at what sleep hygiene is, why it's important, and how you can improve it so you can get a decent night's sleep in this post.
What Is Sleep hygiene/ Lack of Sleep?
Your sleeping schedule and the surroundings in which you sleep are both important aspects of sleep hygiene. These variables encourage quality sleep habits, such as falling asleep fast and receiving enough deep sleep, when combined with excellent sleep hygiene. When you wake up, you will be fully revitalized and refreshed.
The amount of sleep you "owe" your body when you don't obtain enough nightly slumber is known as sleep debt. The number of hours of sleep a person needs vs the number of hours they get is used to calculate sleep debt.
As an example, suppose you require seven hours of quality sleep but only receive five. You would have a two-hour sleep deficit in this case.
Sleep debt is similar to real-world debt in that it can swiftly accrue and have catastrophic repercussions. However, instead of repaying with interest, you may be repaid with your health.
The Consequences of Lack of Sleep
There's a reason why physicians advise us to get enough restful sleep. It's critical for our mental and physical health to get the appropriate amount of sleep each night, which varies depending on age, health, and heredity.
According to the Sleep Foundation, skimping on sleep harms brain function, making it more difficult to absorb what you've learned during the day and remember long-term memories. Furthermore, data suggests that lack of sleep can affect the waste clearance mechanism in your brain, thus increasing your risk of Alzheimer's disease.
Poor sleep has a detrimental impact on more than just your brain. Sleep deprivation has also been linked to weakened immune systems, mood fluctuations, and an increased risk of getting involved in a car accident.
Sleep deprivation for an extended length of time might put your body at risk for a variety of chronic health issues. These are some of them:
- Psychiatric problems
- Hypertension (high blood pressure)
- Cardiovascular disease
According to research, catching up on sleep still has a cost!
Even if you do manage to catch up on sleep, evidence suggests that it isn't nearly as useful as obtaining quality sleep consistently in the first place. In a study published in Current Biology, researchers discovered that participants who made up for lost sleep on weekends still paid the price for their poor sleep habits by eating more calories after dinner, gaining weight, and having lower insulin sensitivity.
Participants in another study were given 10 days of partial chronic sleep deprivation followed by a 7-day recovery period. Participants restored their reaction speed, but not other measures of function, according to their findings.
What's the bottom line? Making up for missing sleep is a good short-term tactic, but it's not a replacement for a regular sleeping routine.
Top 9 Ways to Improve Your Sleep hygiene
Even if your sleep issues are caused by a sleep disorder like sleep apnea or insomnia, changing your nighttime routine can help you sleep better. Of course, if you suspect you have a sleep disturbance, consult a medical practitioner to determine whether additional therapy is required.
The following sleep hygiene guidelines can assist you in developing excellent habits and creating a healthier sleeping environment so that you can enhance your sleep quality. These given practices will help you to escape the unnecessary stress and anxiety as well.
1. Establish a Regular Bedtime Routine
To ensure your body's circadian cycle matches your intended bedtime, maintain consistency. Even on weekends, go to bed at the same hour every night. Do the same things every night (such as brushing your teeth and putting on your PJs). Your body will learn to identify your nighttime ritual with sleep as a result of a consistent habit, and it will begin manufacturing the sleep hormone melatonin.
2. Keeping a Sleep Journal is a good idea.
You may be familiar with the concept of a sleep diary if you've ever visited your doctor for sleep problems. These sleep-tracking apps illuminate your sleeping patterns, allowing you to spot tendencies that could be contributing to your sleep debt.
A sleep diary is filled out uniquely by each individual. Consider incorporating the following information in your sleep diary:
- What time did you go to bed?
- How easy or difficult it was to fall asleep faster.
- How many times did you wake up in the middle of the night?
- Things that kept you awake at night
- How did you feel when you first got out of bed in the morning?
- How you felt when you first awoke
- How long did you have quality sleep?
- Any other circumstances affecting your sleep (new medications, menstrual cycle, etc.)
3. Limit your screen time before going to bed.
While scrolling through your Instagram feed may be a relaxing way to unwind, the blue light from your phone prevents your body from producing melatonin at night. Smartphones and other electronic gadgets, according to the Sleep Foundation, increase brain stimulation and wakefulness, making it more difficult to fall asleep. Turn off devices at least a half-hour before bedtime to avoid this.
4. Upgrade your Bedding
It's no surprise that 92 percent of respondents in a Sleep Foundation poll thought a comfortable mattress was critical to getting a good night's sleep. Despite this, many people continue to toss and turn on a worn-out mattress. In general, your mattress should be replaced every eight years. However, if it's visibly saggy or disrupting your sleep, you should change it sooner rather than later.
Many people find that a gravity blanket, in addition to a new mattress, helps them fall asleep faster.
The comforting weight of the blanket can help you sleep better, both in terms of quantity and quality. For more breathability and comfort, pair it with our cotton-weighted blanket duvet cover or 100% Natural bamboo cover!
5. Go to Bed 15 Minutes Earlier
Rather than sleeping in for hours on the weekend and potentially disrupting your sleep schedule, try going to bed 15 minutes earlier than usual. That may not appear to be a significant amount of time, but consider the following: After just one week, 15 x 7 = 105, which means you'll have acquired one hour and 45 minutes of extra sleep.
Try cuddling with a high-quality gravity blanket from Sleep Better Blankets if you're having trouble falling asleep sooner than usual. These therapeutic blankets claim to lull you into a state of relaxation with their firm but moderate deep pressure, whether you have bedtime anxiety, stress, or need extra help calming down for bed. For further breathability, pair it with our organic cotton-gravity blanket.
Even if regular exercise isn't part of your sleep routine, it can have a significant impact on your overall sleep hygiene. Exercise that is moderate or strenuous regularly can assist you in falling asleep quickly. People who do not exercise regularly report sleeping less soundly.
However, don't do any strenuous exercise for three hours before bedtime. It may be more difficult to fall asleep if your adrenaline, heart rate, and body temperature are raised.
7. Keep a Consistent Sleep Schedule
Even on weekends, try to keep your bedtime and wake-up timings constant if at all possible. Your circadian rhythms will be in sync if you wake up and go to bed at the same time every day. This will help you get the most out of your sleep-wake cycle. Maintaining a consistent sleep schedule also aids in the development of patterns and cues that inform your body when it's time to sleep, making it simpler to fall asleep faster at a reasonable hour.
8. Reconstruct Your Relationship with Sleep
We don't value sleep, which is one of the reasons people carry around so much debt. Many people in our fast-paced, productivity-obsessed society regard sleep as a commodity that can be exchanged for an extra hour or two of work. This "you snooze, you lose" mentality is widespread, and it's slowly killing us.
Make sleep a priority in your life rather than carrying it as a badge of honor. Rather than consuming alcohol or caffeine, opt for a tall glass of lemon water. When Netflix asks you to watch another show, say no and get some sleep. By taking a warm bath and practicing meditation, you can prepare your body for slumber. Small decisions, such as these can have a massive impact on your ability to fall and stay asleep.
9. Start Getting More Sleep with Weighted Blankets from BETTER SLEEP
Although sleep hygiene isn't as evident as brushing your teeth or washing your hands, there's no doubting the significant influence it may have on your health. You may get the quality sleep you need by optimizing both your pre-bedtime habits and your bedroom surroundings.
A Better Sleep Gravity Blanket could be just what you need if you face trouble having restful sleep. The mild weight of these gravity blankets combines with the power of deep touch pressure therapy to provide a relaxing sensation that helps you fall asleep quickly.
Our Weighted Blankets are thick that are used for therapeutic purposes including anxiety and stress relief. BETTER SLEEP Weighted Blankets are loaded with glass beads and come in many sizes from 5 to 30 pounds. When placed on the body, the increased weight is intended to provide a relaxing effect.
Our gravity blankets might assist you in unwinding and falling asleep faster. You'll wake up feeling better if you improve both your sleep environment and your sleep hygiene practices.
Better Sleep Better Life