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Tips for better sleep hygiene

Tips for better sleep hygiene

Sleep hygiene is the use of routine routines or practices that promote a more restful and restorative sleep. Here are some helpful tips on sleep hygiene; it will help you sleep better.

Get up at the same time every morning, including weekends. Indeed, a regular and reasonably early awakening is one of the important signals of the 24-hour circadian rhythm wake-sleep cycle. Failure to follow this rule can disrupt sleep, both for those who sleep well and those who sleep poorly.

Do not take naps. Naps interfere with the wake-sleep cycle, especially if they occur more than 10 hours after the main sleep period. Most insomniacs make small amounts at irregular intervals, further disrupting the wake-sleep cycle.

Reduce or eliminate alcohol consumption. Do not drink alcohol less than two hours before bedtime. Although alcohol can help you fall asleep faster, in fact, it disturbs nighttime sleep and deteriorates the quality of sleep.

Reduce or eliminate caffeine intake. Do not consume caffeine after approximately 16 hours. Caffeine is a stimulant; you must avoid it if you want to sleep well. Sources of caffeine include coffee, tea, colas and chocolate.

Reduce or eliminate nicotine consumption. Like caffeine, nicotine is a stimulant; do not smoke for 4 hours before going to bed.

Exercise regularly. Regular exercise can improve the quality of sleep, but avoid strenuous exercise for 5-6 hours before going to bed. You can do light relaxing exercises before going to bed.

Nibble low carb snacks. If you usually eat more during the second half of the day, a snack with biscuits and milk may help you sleep, but avoid heavy meals before going to bed.

Facilitate an environment conducive to sleep. Your environment should be comfortable (warm or cool) and have only minimal levels of light and sound.

Use the bed only for sleeping and sex. Avoid watching TV, working or reading in bed. This weakens the association your brain makes between lying down and sleeping. If you have trouble falling asleep, do not stay in bed. Instead, get up and read or listen to music and go back to bed only when you are asleep.

Do some relaxing activities before going to bed, such as taking a hot bath, doing yoga or relaxation exercises; it can help your muscles and mind relax, which will help you fall asleep faster.

Try to expose yourself to the sunlight in the morning. Exposure to sunlight helps regulate the circadian rhythm (internal clock) of the body, making you more likely to fall asleep at night.

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