I can’t be the only one who values sleep. I also can’t be the only one with a sleep schedule that’s out of whack. For as long as I could remember I loved sleeping and could practically sleep anywhere. But once I got older I found it harder and harder to find a good amount of sleep. I would stay up till 3-4 in the morning either doing a bunch of homework assignments or scrolling on my phone. It really affected how I performed in school and work. Now being in college it’s important for me now more than ever that I get a good amount of sleep. Sleep is not a luxury but instead it is fundamental to all of us because it deals with our health and well-being. In this blog post, you’ll explore what sleep hygiene is, the point of it, and some tips to help you.
What is Sleep Hygiene?
Sleep hygiene is referring to a set of behaviors as well as environmental facts that promote restful sleep. This entails establishing a proper sleep schedule in order for you to create a conducive sleep environment. It allows you to find different techniques that you can use to unwind and relax before you go to bed.
What’s the Point?
Prioritizing good sleep hygiene goes beyond waking up refreshed; it's crucial for optimal health. Quality sleep enhances cognitive function, aiding memory consolidation and decision-making. It regulates emotions, reducing mood swings and stress. Sleep also boosts the immune system, producing cytokines that defend against illnesses. Conversely, poor sleep hygiene can lead to obesity, diabetes, and cardiovascular issues. It impairs cognitive abilities, increases stress, and raises the risk of chronic conditions. By adopting healthy sleep habits, you can enhance your overall well-being, leading to a healthier, happier life.
Tips for the Best Sleep Hygiene
Set a Sleep Schedule: In order for you to have the best rest possible going to bed and waking up at the same time daily is definitely the key. I used to go to bed around 2-3am and it really affected my work life and school life because I would constantly be tired. Once I figured out a proper schedule that fit me I have been noticing a huge difference.
Limit Screen Time Before Bedtime: We have had that instinct where we get ready for bed and tell ourselves “15 minutes and then I’ll go to bed.” but the next thing you know is it’s now 2am and you’ve been scrolling for hours. Try to set a schedule to allow yourself to unwind by playing some relaxing music, reading a book, journaling or even meditation.
Watch What You Eat: Things like caffeine, alcohol and even really heavy meals are all things that could cause disturbance to your sleep. Instead, have light meals and drink a lot of fluids throughout the day. I personally tend to like snacks instead of full meals so I will space out what I eat throughout the day.
In today’s society everything is constantly changing and we have so many things that we try to get done in a day's time that we forget to make sure we take the proper steps to unwind, relax and prioritize our sleep hygiene. By coming up with steps to help yourself find the perfect balance between day and night. You too can have great sleep.
Sleep Tight!
Meghna Shanker
It's so important that people make sleep a priority. Beyond feeling good there are so many health benefits that range from small bonus's to absolutely vital
The benefits of sleep is a good reminder on why we should be considerate and mindful of our sleep habits. These tips are something I will hopefully keep in mind and try to use (I am notorious for having a terrible sleep routine), and I'm really interested about the heavy meal fact. Why is snacking better? What effects to large meals have on our ability to regulate sleep?
I've heard about "sleep hygiene" in maybe 2 classes in my school life and did not what so ever listen. Your tips for sleep hygiene are actually really helpful, I also tend to stay up really late so implementing a schedule would be really helpful for me.
I appreciate your giving tips and awareness to sleep hygiene. Sleep helps so much more than just energizing us as you said, it helps with your immune system and could prevent chronic conditions. I definitely need to start using these tips for my own care, especially tip number 2!
I really like that you brought up the importance of scheduling time to unwind before bed. Even with my crazy schedule, I always arrange at least thirty minutes to relax before actually trying to go to bed, and I feel like it has significantly improved the quality of my sleep.