It goes without saying that sleep is vital for the human body. Even though we may not always pay much attention to it, our physical and mental health are greatly impacted by our sleeping habits. To instill these healthy habits into your daily routine puts you on the right path to having, what is known as, good sleep hygiene, which we will explain in more detail later.
There are those of us who, within minutes of resting their head on a pillow, are in a deep sleep, and there are those that find “switching off” at night difficult, and all those in between as well. Whichever kind of sleeper you are, you’ll know that it is negatively affected by factors around us. A common woe is noisy neighbors, or being too hot at night. Disturbances and uncomfortable environments can make it difficult to fall or even go back to sleep, leading to tiredness and irritability the next day. In this article, you will share the habits and practices that will reduce potential disturbances and improve your slumber.
Importance of Sleep and Sleep Quality
You may have heard the recommendation of getting 7 to 8 hours of sleep at night, but what we usually overlook is that quality is as important as quantity. Sleep quality differs from person to person, but what experts agree on is that you should feel rested and energized after waking up from a decent night’s rest. If you find yourself feeling drowsy during the day or having to rely too much on caffeine to stay focused, you may want to check your sleep hygiene to enhance your sleep quality. Sleep hygiene refers to practices, the environment and habits that help us get a good night’s rest. The signs of insufficient or unsatisfactory sleep can be any or a combination of the following:
- Tiredness throughout the day, even if you haven’t done any physically exhausting tasks
- Drowsiness at varying times that hinders productivity or other daily tasks
- Mood swings, irritability and low tolerance to stress
It is normal to have a bad night every once in a while, but if you often experience the signs mentioned above, it could be related to your sleep and it may be time to take some steps to resolve these issues.
It is also wise to keep your bed and bedding in optimal conditions. Did you know that it is recommended to rotate your mattress every few months to keep it from deforming? An uncomfortable mattress not only gives you back and muscle pain, but it will also get in the way of quality sleep.
Reducing noise can be tricky if it is coming from traffic outside. Close the windows whenever possible if noise is a common complaint, or try to move your bed away from the windows. An alternative for blocking street sounds out is using ear plugs. Also, you may find it helpful to switch off any appliances or devices that may disturb your sleep. If using fans or air conditioners, set them up with a timer to automatically turn off or lower their power after a few hours.
Light should be limited in the hours leading to bedtime. If outdoor light still manages to creep into your room at bedtime, consider blackout curtains. Keep your lights dim after sunset and a few hours before you get to bed. Our brains react not only to sunlight or light from bulbs, but also to blue light from devices and screens. Limiting your exposure to blue light from TV screens and mobile devices right before bed can benefit your night sleep.
According to experts, the ideal temperature for sleeping is 18ºC (65ºF); this of course will differ by a few degrees for each person, but sleeping in a room below 20ºC is recommended. The key to temperature is finding what works best for you, and making sure that it stays relatively stable throughout the night. Just like your body’s, temperatures naturally drop at night, and rise after sunrise, so keeping the temperature in your bedroom slightly lower at night can help you enhance sleep quality. Cozy up with blankets during winter months, turning the heating off a few hours before night. And during the warmer months, cool your home off through natural ventilation, fans or air conditioning.
