SLEEP HYGIENE

Cranky, drowsy & unproductive - We all know that feeling after a poor night's sleep. Good sleep is critical for your physical health, mental wellbeing and your overall quality of life.

If you and yourself wide awake even at 2 AM or keep waking up every couple of hours at night, it may be due to poor sleep hygiene. It's time for you to consider how & why your sleep habits are preventing you from getting the quality sleep you need.

Sleep hygiene is not just about what you do before bed, but also about your behaviours & activities during the day. For instance, your morning routine, food choices, levels of physical activity & many more factors play a vital role in your ability to have a good night's sleep.

Tips to improve Sleep Hygiene:

Create a sleep friendly environment

Ensure your bedroom temperature is optimal & makes you feel comfortable. Also, ensure your pillows, mattress & linens are comfortable & make it easier to fall & stay asleep. Also use your bed only for sleep & keep your laptops, phones & other work related stuff away.

Avoid stimulants before bed

Effects of stimulants such as caffeine can last anywhere from 3 to 7 hours after consumption. Avoid intake of any stimulants post lunch as it can keep up much longer than you'd like.

Limit daytime naps

Daytime naps can make it much more difcult to fall asleep & can cause you to wake up more frequently during the night. Try to completely avoid napping during the day. If not, keep it to 30 min or less.

Follow a consistent sleep schedule

Make sure you have a sleep routine. Sleeping and waking up at the same time everyday, including the weekends, can help reinforce your internal clock. This makes it much easier for you to fall asleep without too much tossing & turning.

Unplug at least an hour before bed

Mobile phones & other electronic devices emit blue light which can lower the levels of melatonin (a chemical which controls your sleep cycle) in the body. Make sure you keep yourself away from all electronic distractions at least a hour before you get into bed. This will help your body prepare for a goodnight's sleep.

Workout more often

Mobile phones & other electronic devices emit blue light which can lower the levels of melatonin (a chemical which controls your sleep cycle) in the body. Make sure you keep yourself away from all electronic distractions at least a hour before you get into bed. This will help your body prepare for a goodnight's sleep.

Manage Stress

Stress & worry can keep you from having a restful sleep. Follow these simple steps to keep worry away from your cozy bed:

Write down things that are causing anxiety to keep them out of your head

Write down your to do list for the next day

Try simple meditative techniques before bed to help you calm down