American Economist, Frank Knight once said, ’Never waste any time you can spend sleeping’”
There is a lot of emphasis placed on good sleep patterns, but very few people take it seriously.
Sleep hygiene comprises numerous factors including an individual’s sleep environment and habits. These two are the key determining factors that impact one’s sleep cycle. It Proper sleep hygiene varies from person to person, and everyone can tailor their practices to best suit their needs. It is unwise to compare yourself with anyone else, as lifestyles and bodies vary. Getting started with the discipline of sleep hygiene can be daunting, but these habits will hold you in good stead and impact other areas of your life positively as well.
A person who sleeps soundly and adequately can think and focus better. Consistent, good quality sleep is the starting point for better mental health, improving overall efficiency and productivity in the long run. Overall quality of life is also enhanced. An article released on the website, Sleep Foundation quoted ’Sleep hygiene encompasses both environment and habits, and can pave the way for higher-quality sleep and better overall health. Improving sleep hygiene has little cost and virtually no risk, making it an important part of a public health strategy.’
Let us understand how to improve our sleep hygiene and customise them to our needs. These can be individually tailored, but some common aspects need to be kept in mind:
1. Wake up at a fixed time: There will be weekdays and weekends, days when you are tired, and then days when you’re absolutely fresh. Regardless of it all, stick to one time when you wake up every day. This will improve physical and mental health, and is also a great way to discipline yourself.
2. Make sleep one a top priority: This clearly means prioritising your health at all costs. It is important to first make up your mind, and the rest will follow. There will be instances when it is tempting to socialise, party, work, study, play or engage in other recreational activities, but don’t give in.
3. Avoid frequent naps during the day: These might disrupt your sleep routine at night. If you feel you still need a nap sometime during the day, try taking it early in the afternoon.
4. Create a relaxing bedtime routine: Pleasant aromas, optimum room temperature, dim lights, soothing music, a hot water bath, some stretches or meditation, and a good book can create an ambience that enhances proper sleep. Avoid electronics, especially smartphones, as these may disrupt your sleep cycle.
5. Limit caffeine intake: Caffeine stays in your body anywhere between 3 to 7 hours after consumption and can keep you awake. It is imperative to be mindful of the amount of caffeine you consume during the day and the time at which you consume it.
6. Avoid alcohol, nicotine and large meals before bedtime: A heavy meal just a few minutes or a couple of hours before you go to bed can cause symptoms of acid reflux. Also, alcohol and nicotine consumption mess with your sleep pattern badly and should be strictly avoided.