Sleep is essential to human existence. Not just humans, even animals, birds, reptiles and other species require their dose of beauty sleep. It’s vital to the well-being of the living being.
Did you know that human beings are the only species on this planet who willfully disrupt their natural sleep cycles in the name of careers, late-night TV shows, parties and much more? Bad quality sleep impacts the person in the form of daytime drowsiness, inability to focus and concentration issues.
But sleep-related issues have become very common nowadays, with over a million people affected. Good sleep hygiene can fix many of these cases. This is why we say that healthy sleep starts long before you go to bed. Your habits throughout the day determine how fast you fall asleep and your sleep quality.
Healthy activities throughout the day ensure restful sleep at night. This may include a healthy diet, moderate or brisk exercises, avoiding alcohol and tobacco products, avoiding caffeine as far as possible, good mental or emotional health and more. Let’s examine some:
1. Healthy physical activities throughout the day help you sleep well, apart from other health benefits. It could be cleaning your house or lawn or taking a walk down. Also, sports give you the same benefits.
2. Regular sleep-wake time sets your circadian rhythm in sync with your daily activities. Getting adequate sunlight gives this a boost and hence, helps you get restful sleep.
3. The use of too many electronic devices harms your sleep quotient. The blue waves from gadget screens and other forms of electronic radiation affect your body in a subtle way, leading to late-night sleep or even sleepless nights. Hence, at least avoid digital screens for an hour or two at best before going to bed. Furthermore, avoid installing or keeping devices in your bedroom.
4. Other healthy activities such as going on a brisk walk, gardening, having a pleasant conversation with your relatives or neighbours, spending some time in nature, swimming, etc., boost your ability to get restful sleep.
5. Keep those alcohol bottles, cigarette packets, gutka packets and other forms of tobacco away from sight. They do more form than those few seconds of pleasure. Also, caffeine doesn’t help when it comes to restful sleep.
Always prefer dark, quiet and comfortable rooms with ambient temperature to sleep.
The activities we perform throughout the day or even days/weeks leave an impression in our minds. Negative impressions disturb our ability to sleep well. Hence, sleep hygiene forms an important component of CBT (Cognitive Behavioral Therapy), which is the long-term treatment for chronic insomnia. It helps address thoughts and behaviours that prevent your restful sleep.
Also, it helps with stress reduction, sleep management and relaxation.
Therefore, kindly note that every action or thought during the daytime sets the tone for your sleep quality at night. So, keep a watchful eye on them and you may see a remarkable improvement.
Sleep Therapeutics is the first niche sleep centre in Telangana and Andhra Pradesh. If your thoughts and behaviours interfere with your ability to sleep well, our sleep expert can help you with solutions.