SLEEP HYGIENE – ITS IMPORTANCE & METHODS TO PRACTICE GOOD SLEEP HYGIENE

SLEEP HYGIENE – ITS IMPORTANCE & METHODS TO PRACTICE GOOD SLEEP HYGIENE



Most of us, when we hear this word, think about our daily routine of bathing, changing into fresh clean clothes, cleaning our rooms, etc to be hygienic.
Over thousands of years, humanity has evolved to a point where hygiene is a must, rather than just an add-on.
It prevents diseases, improves the quality of life, and makes us more presentable to society.
But what If I told you, most of us fail to recognize and maintain a very distinct yet important type of hygiene. Sleep hygiene consists of environmental changes and overall habits that pave the way for higher-quality sleep and overall better health.
Good sleep hygiene is all about putting yourself in the best position to sleep well each and every night. Everyone, from children to older adults, benefit from better sleep, and sleep hygiene plays a key part in achieving that goal.

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Research has demonstrated that good sleep is a central part of health.
Crafting sustainable and beneficial routines will make healthy behavior automatic and creates an ongoing process of positive reinforcement.

Hello everyone – welcome to medsimplified.
Hygiene A small word.
Most of us, when we hear this word, think about our daily routine of bathing, changing
into fresh clean clothes, cleaning our rooms etc to be hygiene.
Over thousands of years, humanity has evolved to a point where hygiene is a must, rather
than just an add on. It prevents diseases, improves quality of
life and makes us more presentable to the society.
But what If I told you, most of us fail to recognise and maintain a very distinct yet
important type of hygiene. I’m doctor Umar Malik and in this video,
we’ll be talking about – Sleep hygiene. The 1st question that pops up is – what
is sleep hygiene? Well, Sleep hygiene consists of environmental
changes and overall habits that pave the way for higher-quality sleep and overall better
health. Good sleep hygiene is all about putting yourself
in the best position to sleep well each and every night. Why sleep hygiene? Obtaining healthy sleep is important for both
physical and mental health. It improves productivity and overall quality
of life. Everyone, from children to older adults, benefit
from better sleep, and sleep hygiene plays a key part in achieving that goal.
Research has demonstrated that good sleep is a central part of health.
Crafting sustainable and beneficial routines will make healthy behaviour automatic and
creates an ongoing process of positive reinforcement. On the flip side, bad habits can become somewhat
permanent and they cause negative consequences. We all of suffered from sleepless nights at
one point of our life or the other – wondering what it would take to finally fall asleep
and wake up fresh. Various studies worldwide have shown that
almost 1 in every 3 person suffers from sleep related problems worldwide. This is a very
significantly ignored problem. Improving sleep hygiene has little cost and
virtually no risk, which makes it an important part of a strategy to counteract the serious
problems of insufficient sleep and insomnia. So, let’s begin with a few Signs of Poor
Sleep Hygiene. Having a hard time falling asleep
experiencing frequent sleep disturbances suffering daytime sleepiness
these are tell-tale signs of poor sleep hygiene. And the long-term consequences of this include
– having concentration and memory problems
Lower performance on the job or at school Slowed reaction time while driving and a higher
risk of accidents Increased risk of Mental health disorders,
such as depression, an anxiety disorder or substance abuse
Increased risk and severity of long-term diseases or conditions, such as high blood pressure
and heart disease S0, How Do You Practice Good Sleep Hygiene? Optimizing your sleep schedule, pre-bed routine,
and daily routines is part of harnessing habits to make quality sleep feel more automatic.
At the same time, creating a pleasant bedroom environment can be an invitation to relax
and doze off. A handful of tips can help in each of these
areas. You can adapt them to fit your circumstances
and create your own sleep hygiene checklist to help get the best sleep possible. Number 1. Set Your Sleep Schedule Having a set schedule normalizes sleep as
an essential part of your day and gets your brain and body accustomed to getting the full
amount of sleep that you need. Have a Fixed Wake-Up Time: Regardless of whether
it’s a weekday or weekend, try to wake up at the same time since a fluctuating schedule
keeps you from getting into a rhythm of consistent sleep.
Prioritize Sleep: It might be tempting to skip sleep in order to work, study, socialize,
or exercise, but it’s vital to treat sleep as a priority. Calculate a target bedtime
based on your fixed wake-up time and do your best to be ready for bed around that time
each night. Make Gradual Adjustments: If you want to shift
your sleep times, don’t try to do it all in one fell swoop because that can throw your
schedule out of whack. Instead, make small, step-by-step adjustments of up to an hour
or two so that you can get adjusted and settle into a new schedule.
Don’t Overdo It with Naps: Naps can be a handy way to regain energy during the day,
but they can throw off sleep at night. To avoid this, try to keep naps relatively short
and limited to the early afternoon. Number 2. Follow a Nightly Routine How you prepare for bed can determine how
easily you’ll be able to fall asleep. A pre-sleep playbook including some of these
tips can put you at ease and make it easier to get to fall asleep when you want to. Keep Your Routine Consistent: Following the
same steps each night, including things like putting on your comfortable night clothes
and brushing your teeth, can reinforce in your mind that it’s bedtime. Budget 30 Minutes for Winding Down: Take advantage
of whatever puts you in a state of calm such as soft music, light stretching, reading,
and/or relaxation exercises. Dim Your Lights: Try to keep away from bright
lights because they can hinder the production of melatonin, a hormone that the body creates
to facilitate sleep. Unplug from Electronics: Build in a 30-60-minute
pre-bed buffer time that is device-free. Cell phones, tablets, and laptops cause mental
stimulation that is hard to shut off and also generate blue light that may decrease melatonin
production. Test Methods of Relaxation: Instead of making
falling asleep your goal, it’s often easier to focus on relaxation. Meditation, mindfulness,
paced breathing, and other relaxation techniques can put you in the right mindset for bed. Don’t Toss and Turn: It helps to have a
healthy mental connection between being in bed and actually being asleep. For that reason,
if after 20 minutes you haven’t gotten to sleep, get up and stretch, read, or do something
else calming in low light before trying to fall asleep again. It’s not just bedtime habits that play a
part in getting good sleep. Incorporating positive routines during the day can support
your circadian rhythm and limit sleep disruptions. Number 3. Positive daytime routines Get Daylight Exposure: Light, especially sunlight,
is one of the key drivers of circadian rhythms that can encourage quality sleep. Be Physically Active: Regular exercise can
make it easier to sleep at night and also delivers a host of other health benefits. Don’t Smoke: Nicotine stimulates the body
in ways that disrupt sleep, which helps explain why smoking is correlated with numerous sleeping
problems. Check out our video on how smoking affects
your body – by clicking the banner above. Reduce Alcohol Consumption: Alcohol may make
it easier to fall asleep, but the effect wears off, disrupting sleep later in the night.
As a result, it’s best to moderate alcohol consumption and avoid it later in the evening. Cut Down on Caffeine in the Afternoon and
Evening: Because it’s a stimulant, caffeine can keep you active even when you want to
rest, so try to avoid it later in the day. Also, be aware if you’re consuming lots
of caffeine to try to make up for lack of sleep. Don’t Dine Late: Eating dinner late, especially
if it’s a big, heavy, or spicy meal, can mean you’re still digesting when it’s
time for bed. In general, any food or snacks before bed should be on the lighter side. Number 4. Optimize Your Bedroom A central component of sleep hygiene beyond
just habits is your sleep environment. To fall asleep more easily, you want your bedroom
to be a supportive and comfortable environment. While what makes a bedroom comfortable can
vary from one person to the next, but these tips may help make it calm and free of disruptions: Have a Comfortable Mattress and Pillow: Your
sleeping surface is critical to comfort and pain-free sleep, so choose your mattress and
pillow wisely. Use Excellent Bedding: The sheets and blankets
are the first thing you touch when you get into bed, so it’s beneficial to make sure
they match your needs and preferences. Set a Cool Yet Comfortable Temperature: Fine-tune
your bedroom temperature to suit your preferences, but prefer it on the cooler side. Block Out Light: Use heavy curtains or an
eye mask to prevent light from interrupting your sleep. Drown Out Noise: Ear plugs can stop noise
from keeping you awake, and if you don’t find them comfortable, you can try a white
noise machine or even a fan to drown out bothersome sounds. Try Calming Scents: Light smells, such as
lavender, may induce a calmer state of mind and help cultivate a positive space for sleep. Is Sleep Hygiene the Same for Everyone? The basic concept of sleep hygiene — that
your environment and habits can be optimized for better sleep — applies to just about
everyone, but what ideal sleep hygiene looks like varies from person to person. For that reason, it’s worth testing out
different adjustments to find out what helps your sleep the most. You don’t have to change
everything at once; small steps can move you toward better sleep hygiene.
It’s also important to know that improving sleep hygiene won’t always resolve sleeping
problems. People who have serious insomnia or sleep
disorders like obstructive sleep apnea may benefit from better sleep hygiene, but other
treatments are usually necessary as well. If you have long-lasting or severe sleeping
problems or daytime sleepiness, it’s best to talk with a doctor who can recommend the
most appropriate course of treatment. With that we come to the end of our video,
I hope you learnt something new from this video, which will help you sleep better.
If you liked this video don’t forget to like and share with your friends and family.
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Thank you and have a nice sleep.

#SLEEP #HYGIENE #IMPORTANCE #METHODS #PRACTICE #GOOD #SLEEP #HYGIENE

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