Sleep hygiene

Tips to sleep like a baby!

Feeling like you're dragging through the day, stifling yawns in class, and playing a constant battle of "keep those eyes open" at your computer? But, surprise, surprise – when night rolls around, you encounter difficulties either falling asleep or staying asleep. If these scenarios resonate with you, it's likely that you're grappling with the consequences of inadequate sleep hygiene.

Now, we're not just talking about your usual bedtime routine; we're diving into a whole day's worth of habits that could be messing with your beauty sleep. Picture sleep hygiene as the superhero sidekick that swoops in to save the day – or night, rather. It's all about creating a positive loop that kicks sleep debt to the curb, leaving you with a supercharged energy boost for the adventures of the next day. Ready to dive into the world of sleep superheroics? Let's get started!

What is sleep hygiene?

"Sleep hygiene" is a concept encompassing the positive habits, behaviours, and environmental considerations within our control to promote a restful night's sleep. Essentially, it involves proactive measures to safeguard our sleep quality and ensure a rejuvenating rest.

What is poor sleep hygiene?

Poor sleep hygiene extends beyond just having habits that don't meet your sleep needs; it encompasses a broader range of unsatisfactory practices that hinder your ability to get adequate sleep.While it is characterized by unhealthy sleep patterns leading to sleep deprivation or contributing to serious sleep disorders like chronic insomnia, it is also significantly influenced by your daytime activities—or lack thereof—which we will delve into later.

If you're grappling with poor sleep hygiene, you've likely encountered one or more of the following symptoms:

1. Increased sleep latency: You take longer or face difficulty falling asleep.
2. Increased sleep fragmentation: Your ability to stay asleep through the night is compromised.
3. Excessive daytime sleepiness: You experience heightened fatigue during the day.
4. Irregular sleep-wake times: You go to bed too late, wake up too early, and you tend to oversleep on weekends.

These aspects shed light on the less-than-ideal realities associated with poor sleep hygiene.

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Why is sleep hygiene important?

1. Enhanced productivity is a result of  proper sleep hygiene.

2. Memory functions optimally with good sleep habits.

3. Logical decision-making is facilitated by quality sleep.

4. Better overall health is associated with consistent and restful sleep.

5. Increased concentration and focus are byproducts of good sleep hygiene.

How sleep hygiene enhances our body functions?

Sleep helps the body's lower levels by refreshing the immune system, making it better at fighting cancer, preventing infections, and strengthening defences against different illnesses.Sleep also orchestrates a recalibration of the body's metabolic state, optimizing the interplay between insulin and circulating glucose. 

Additionally, sleep plays a role in regulating appetite, promoting mindful food choices and mitigating impulsive eating for better weight management.Getting enough sleep is important for a healthy gut, which is crucial for good nutrition. The adequacy of sleep is intricately linked to the well-being of our cardiovascular system, reducing blood pressure and maintaining the optimal condition of our hearts.

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Poor sleep hygiene and its impact on our health?

Inadequate sleep hygiene can exert a considerable influence on our physical well-being. Research indicates that insufficient or substandard sleep is associated with a heightened likelihood of developing chronic ailments like diabetes, heart disease, and obesity. Lack of sleep is linked to weakened immunity and increased inflammation throughout the body. This can break down collagen, leading to an aged appearance and contributing to various health issues.

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Best plan to good night’s sleep

The 6-3-2-1-0 rule is a simple plan to help you sleep better and is made up of the following:

• No caffeine 6 hours before bed.
• No food or alcohol 3 hours before sleep.
• No work 2 hours before bed.
• No screens 1 hour before bed.
• A goal to hit 0 snoozes in the morning.

The 3 S of sleep hygiene are the key areas to focus on for good sleep:

• Sleep schedule.
• Sleep environment.
• Sleep routine.

Better quality of life relies on the good sleep hygiene

Maintaining good sleep hygiene is essential for an improved quality of life. If poor sleep habits have taken control of your life, it's time to regain command. Instead of relying on sleep medications, which often function as sedatives similar to alcohol and may not support naturalistic sleep, adopting sustainable healthy habits that promote good sleep hygiene is recommended. This approach helps in minimizing sleep debt and aligning with your natural circadian rhythms.

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Key takeaway

1. Comprehensive Approach: Effective sleep hygiene involves more than just bedtime rituals. It extends to daytime behaviours and habits that influence the quality of both nocturnal rest and daytime well-being.

2. Identification of Poor Sleep Hygiene: Symptoms of poor sleep hygiene include increased sleep latency, sleep fragmentation, excessive daytime sleepiness, and irregular sleep-wake times.

3. Body Functions and Sleep: Sleep rejuvenates the immune system, balances metabolic functions, regulates appetite, and maintains cardiovascular health.

4. Health Impact: Inadequate sleep hygiene is linked to chronic conditions such as diabetes, heart disease, and obesity. It can compromise immunity and contribute to inflammation, posing a range of health challenges.

5. 6-3-2-1-0 Rule: A simple plan for better sleep includes avoiding caffeine and food/alcohol before bed, refraining from work and screens close to bedtime, and aiming for zero snoozes in the morning.

6. 3 S of Sleep Hygiene: Focus on your sleep schedule, sleep environment, and sleep routine for optimal sleep quality.

7. Regaining Control: If poor sleep habits have taken over, adopting sustainable, healthy habits is recommended over relying on sedative sleep medications.

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