- Find out if you are a short-term or long-term sleeper
- Set your sleep time accordingly and make sure you get that much sleep
- Create a sleep-friendly environment in your bedroom for a good night’s sleep
The importance of a good night’s sleep is far more important than you can imagine. Sleep hygiene plays a crucial role in getting a good night’s sleep. It refers to a number of practices and habits that are important for a good quality night’s sleep and full vigilance during the day. Nutritionist Nmami Agarwal talks about sleep hygiene and its importance in her blog shared on Instagram. She says that everyone has to be aware of the nature of their sleep and whether they are late or short sleepers.
Importance of sleep hygiene and tips for maintaining it
First of all, it is important to know how much sleep your body needs. “To understand your sleep nature, take enough time to realistically get at least 7 hours of sleep. If you have been doing this for a few days and you still wake up unrested, gradually increasing the number, and this may be a sign that you are.” She’s a late riser, “writes Nmami on her blog.
Also read: Sleep apnea can lead to blindness even in diabetics
If, on the other hand, you still feel good after sleeping 4 to 6 hours a day, then you are a short sleeper. From this it can be deduced that the right amount of sleep varies from person to person. It is important that you feel rested and fresh in the morning.
When moving on to sleep hygiene, you need to know that it is important to your physical and mental health. Good sleep hygiene can improve your productivity and overall quality of life. Good sleep practices can benefit everyone from children to older adults.
People who feel sleepy during the day and have frequent sleep disorders are likely to have poor sleep hygiene. Another sign of poor sleep hygiene is that it is taking too long to fall asleep. If you’re experiencing these symptoms, it is time to rethink your sleep routine and make changes that can help you sleep better.
Also Read: The 6 Best Ways To Repair Your Sleep Cycle
Tips to improve sleep hygiene
1. Avoid using equipment at least an hour before bed
Watching TV, making calls, laptops and tablets, etc. can make it difficult for you to fall asleep on time. Blue light emitted by the screen can be harmful to your sleep. Prominent nutritionist Rujuta Diwekar recommends avoiding phones and all other screens one hour before bed. This can help improve your sleep cycle.
2. Create a cozy, sleep-friendly environment in your bedroom
Sometimes your sleep can be disturbed by the lighting in your room or an unclean or unkempt bed, etc. If you have trouble sleeping every night, work on making your bedroom more comfortable and sleep friendly. Don’t go into your bedroom until you’ve finished all of your chores. When you go to bed, you shouldn’t be doing any task. Listen to music that promotes sleep and may improve the quality of your sleep.
3. Exercise regularly
Regular exercise can help you sleep better at night. Even 15 minutes of aerobic exercise such as running, cycling or walking can improve the quality of your sleep. Avoid strenuous exercise just before bed. See what works best for you, but be sure to incorporate exercise into your daily life.
Also Read: These Simple Exercises Can Improve Your Digestive Health And Melt Your Belly Fat Fast!
4. Avoid foods that can disrupt your sleep
This is one of the many reasons why it is better to have a light dinner or to take a break of at least 2 hours between dinner and bedtime. Fatty or fried meals and beverages containing caffeine can cause digestive problems and make it difficult to fall asleep.
5. Provide adequate exposure to natural light
Not being exposed to natural light can affect your natural sleep-wake cycle. Sunlight during the day and darkness at night are important for good sleep hygiene.
Good sleep hygiene is essential to good sleep, weight loss, and health. Try these tips and let us know in the comments below if they helped you sleep better.
(Nmami Agarwal is a nutritionist at Nmami Life, Delhi)
(Rujuta Diwekar is a nutritionist based in Mumbai)
Disclaimer: This content, including advice, is for general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for this information.