Sleep Hygiene

Sleep hygiene is something you should be planning for. It is a collection of practices that must happen in order for any individual to have a normal amount and quality of sleep during the nighttime. By following good hygiene, you give your body the best ability to sleep well at night, including avoiding potential sleep disorders you may have.

Good Sleep Means Great Days

The Importance of Sleep Hygiene

Sleep hygiene is fundamental to good health. Those that have good sleep patterns are more likely to remain healthy and to avoid sleep disorders. Good hygiene practices help to make this happen. For those who don't have good sleep habits now, improving them will lead to improvement in overall health. The brain is more alert during daytime hours. The response time of an individual is improved since they aren't tired.

How to Obtain Good Sleep Hygiene

The best way to measure the your sleep hygiene is to monitor yourself over a seven-day period. During that time, you will specifically need to look for the following abilities:

• Maintain a regular sleep-to-wake pattern, sleeping at the same time each day
• Maintain an appropriate amount of time in bed. Too much time in bed is not acceptable any more so than not spending enough time in bed.

There is not a fast rule as to how these items should happen. For some people, sleeping seven hours a night is enough while others need more sleep. The key is to look at consistency in getting the right amount of sleep for you each night.

Improving Sleep Quality

Many people with sleep problems may notice problems right away in their sleep hygiene. This is common. There are several things you can do to improve the quality of sleep you are getting. Improve your sleep methods through the following tips:

• Napping no-no: Taking too many naps per day is a sign of problems (you are not getting enough sleep during the night. It can also cause insomnia during the nighttime hours and through off your sleep-to-wake pattern.
• Exercise is good: Getting more exercise is a fantastic way to improve your sleep hygiene. You want to get outside during the morning or even after you have worked all day. Going for a bike ride, talking a walk or even heading to the gym will improve your overall ability to sleep. Sleep and exercise go hand-in-hand.
• Avoid stimulants: Some stimulants should be avoided whenever possible as they can keep you from sleeping well. Nicotine, caffeine and alcohol should be limited during the two to three hours prior to bedtime.
• Make it routine: Put in place a regular bedtime routine. This will become a regular movement for you, allowing you to naturally come to relax knowing that it is time for bed. Use things that are relaxing to you to ease yourself from your hectic life into a quiet sleep.
• Avoid psychological stimulants: Keep the television off. Don't have a heated conversation prior to bedtime. Don't do activities that cause you to be alert right before bed. These can alter your ability to fall asleep since they are psychological stimulants.
• Creating a sleep environment: Making sure the area that you sleep in is comfortable and relaxing is an important part to insure you can sleep there. You should be comfortable, warm and in dim light (bright light is a natural stimulant.)

Knowing You Have a Problem

Many individuals do not realize they have a sleep hygiene problem. If you have any sleep deprivation symptoms you likely have poor sleep hygiene. Those who are tired during normal daytime hours, take frequent naps, have problems falling to sleep or remaining asleep at night, are likely suffering from a sleep problem that may be due to poor sleep hygiene.

The good news is that through careful management and making a few changes to your lifestyle, you can overcome many of these problems. Most people aren't suffering from intense or serious sleep disorders, but just need to tweak their lifestyle to see improvement in their sleep.

• Sleep Requirements by Age
• Sleep Apnea Full Face Masks
• Foods Containing L-Tryptophan
• Why Is Sleep Important

• Pure Sleep
• Melatonin Forums
• How to Put Someone to Sleep
• Stop Snoring Mouthpiece
• How Long Can You Live Without Sleep

• Bimodal Sleep Patterns
• Sleep Innovations
• Sleep Inducing Foods
• Natural Cures for Narcolepsy
• Sleep Dentistry California