From a young age, you have been told to brush and floss your teeth at least twice daily, which is the key to good oral hygiene. We incorporate this habit into our daily lives because we know it is good for us. It helps freshen our breath and clean our teeth in the short term, and in the long run, it prevents cavities, gingivitis, and other mouth diseases. Since hygiene is not a new term, I want to introduce a new type of hygiene: sleep hygiene.
Sleep hygiene involves incorporating healthy habits that help relax our bodies, prepare them for sleep, and promote good quality and optimal quantity of sleep. Here are 5 sleep habits to incorporate into your nightly routine to promote the best sleep possible.
No electronics after 9 pm
Most of the electronics these days have screens or displays that emit light. This light, no matter how bright or dim, can have a suppressive effect on the body's natural melatonin production. Melatonin is one of the hormones responsible for inducing sleep, and we need it in higher amounts at night. Furthermore, changes in melatonin production can disrupt the body's circadian rhythm, which can affect other body systems.
No TV in the bedroom
The bedroom should be for 2 things: sleeping and sex. If you have a TV in there, it can get in the way of both, which is not good. Furthermore, subjecting your eyes to the bright light of a TV at night can cause difficulty falling asleep.
Sleep in complete darkness
Think of your bedroom like a cave—it should be dark. Whether that means getting black-out blinds for the windows or using an eye mask at night, we should sleep in complete darkness to ensure the most restorative sleep.
Keep the bedroom cool
Again, think cave. Studies have shown that a bedroom temperature around 65 degrees is ideal for promoting the best sleep. At this temperature, the core temperature drops slightly, causing sleepiness.
Go to bed and wake at the same time every day, even on weekends
Our bodies crave routine. Many of our bodily systems are regulated by an internal cycle called the circadian rhythm. Ensuring a regular sleep-wake cycle goes a long way in reinforcing a healthy circadian rhythm and will promote more regular sleep. Furthermore, a daily routine supports a healthy daily rhythm of our stress hormone, cortisol.
If you try these simple tips and continue to have difficulty falling asleep, staying asleep, or waking rested, you may benefit from a consultation with a naturopathic doctor or other healthcare professional to investigate other reasons your sleep may be suffering.
Enjoy your Zzzzzs!
This article is for general education and isn't a substitute for individual medical advice. For a medical emergency, call 911 or go to the nearest emergency room.