Many of us struggle to find a good and sound sleep. But, have you heard about the term sleep hygiene? Sleep hygiene means your bedroom environment and routine activities that promote uninterrupted sleep. 

We think that if we are exhausted, we will immediately fall asleep once we lay down on the bed. But it may not be applicable every time. Sometimes, our body is so tired that we cannot sleep. Similarly, if we miss our usual bedtime, we find it hard to sleep. 

Today let’s talk about what it means and how to practice good sleep hygiene. To understand the meaning of good sleep hygiene, let’s look at the meaning of the opposite of good sleep hygiene. If you are suffering from disturbed sleep, daytime sleepiness, light sleep, or difficulty falling asleep, these are the signs of poor sleep hygiene. Those who do not face any of these have good sleep hygiene. 

Related article: Want to improve your sleep quality? Try these seven tips

How to practice good sleep hygiene?

1.Have a fixed wake-up time: If you wake up at the same time every day, then your mind will not be confused. And it will get in the proper rhythm. 

2.Have a fixed bedtime: Don’t make it too late just because you have an off the next day. Instead, make sleep your priority over any socializing or screen time. Once your wake-up time is fixed, you can calculate your bedtime accordingly. 

3.Give your body and mind some time to adjust with the changes:

• If you are planning to make some changes in your sleeping routine, don’t introduce it suddenly.
• Make it gradual.
• Let the body and mind understand this change.

4.Don’t compensate for a night sleep with afternoon naps: This will disturb the entire night’s sleep. And will further mess up with the nest day routine.

Along with this, maintaining healthy eating habits and having a proper nighttime routine is very important. Introduce some winding-up rituals like soothing music, dim light, meditation. And most important, turning your back on electronics. 

Something which is beyond your habits when it comes to practicing sleep hygiene is your bedroom environment. A relaxing environment is essential for a good night’s rest. Studies have shown people sleep better when their bedroom is optimized for light and noise levels, temperature, and comfort. 

6 tips for a good sleep hygiene 

1.Comfortable sheets and pillowcases: Sheets and pillow covers are the two things you come in contact with once you get in your bed. Its feel should give you the necessary coziness.

If you are looking for good-quality pillow covers, check out Eucalypso silky eucalyptus pillowcases. Recently, I collaborated with Eucalypso and got these pretty Spring Green pillowcases along with a handwritten note. They are made from natural eucalyptus fibers to prevent the growth of unwanted bacteria. It also helps prevent breakouts, signs of aging, and sleep creases.  I was a little skeptical about using silk pillowcases but believe me, they were so soft that I didn’t feel any discomfort.

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2.Have comfortable pillow and matters: We have changed our mattress a couple of times before we found the perfect one that matched our needs. 

3.Keep your bed clutter-free: A clean bed is enough to welcome you to enjoy a good night’s sleep. So before bedtime, remove all the unnecessary stuff from the bed and keep it ready to sleep. 

4.Calming fragrance: You can think of getting an infuser for your bedroom. Lavender is said to have calming effects that help you in having a relaxed sleep.

5.Temperature: Set your room temperature to low. Sleep disorder specialists also say that lower temperatures make you feel asleep, and higher temperatures keep you alert. 60 to 71.6 degrees Fahrenheit (15.6 to 22.0 degrees Celsius) should be suitable for most sleepers. If you still find these settings too cold, try adding a layer or two to your bedding. 

6.Blackout lights: During the day, your eyes get sunlight and signal the brain to produce cortisol, a hormone that helps you stay alert and energized. At night, your brain produces melatonin to induce feelings of sleepiness and relaxation. Exposure to artificial light can slow down circadian rhythm.

Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.

Sleep hygiene may vary from person to person. If someone is suffering from an serious issue, they should consult a doctor.