Skip to main content

How to Have Proper Sleep Hygiene


Sleep hygiene encompasses practices and habits that foster good, quality sleep. American Sleep Association recommends 7 to 9 hours of sleep for adults and 8 to 10 hours of sleep for teenagers. Often though, people tend to undersleep more than to oversleep. And this they do for a number of reasons, including sleep disorders.

Observing sleep hygiene can improve the quality of your sleep, thereby improving quality of life. With optimum sleep comes optimum levels of energy, concentration, memory, and more. Optimum sleep is key to productivity and efficiency, as well as zest for work, play, and just life itself.

So let's talk about sleep hygiene. What are some practices and habits you should  observe?

  1. Establish a consistent sleeping and waking schedule. Shifting work hours may make this difficult. But if you can, try to set a consistent time at which you will retire yourself for bed. Weekend schedule may differ from weekday schedule. That's okay as long as sleeping hours are regular on both sets.
  2. Avoid mental and physical exertion nearing bedtime hours.
  3. Aromatherapy may help relax your body and mind. Scent the bedroom at night with lavender oil, for example. Study shows it can help improve sleep and treat anxiety.
  4. Lessen lighting at night or use sleep patches or masks.
  5. Avoid stimulants close to bedtime hours. Stimulants are caffeine, nicotine, alcohol, and more.
  6. Ease into sleeping hours by listening to soothing music. Reader's Digest devotes an article to the benefits of classical music, which includes improvement in sleep.
  7. Observe short naps and take them earlier in the day. 20 minutes or less may be best since long naps can put your body in a state of grogginess
  8. Devote regular time for exercise earlier in the day. Otherwise, endeavor to be physically active. Activity helps you expend excess energy.
  9. Warm baths may cause the body to relax and go into rest mode.
  10. Devote your bed for sleep and sex only. Avoid bringing your work to bed. Train your mind to associate your bed with sleeping and dozing off.
  11. Avoid large meals at night. If you need a heavy dinner, time it earlier.
  12. Lessen intake of liquids near bedtime so you don't need to get up in the middle of the night to urinate.
  13. Use a mattress and pillow suitable for your back and body.
  14. Natural supplements like melatonin may be a short-term option as you retrain your body to observe sleep hygiene.
  15. Endeavor to maintain a normal body weight. Being overweight tends to cause breathing and sleeping problems.
  16. Wean yourself from the need of watching television in order to fall asleep. Keep it out of the bedroom.
  17. Apply body massage and stretching techniques. These lessen body tension and release stress. Here are some reps to follow: 

These are just 17 ways you can have proper sleep hygiene. Start applying them now and feel healthier and more rested in no time.

(Free to use and share with attribution. creator support is appreciated. Gift by clicking top right link at home page.)


Popular posts from this blog

Container Gardening: Planting KangKong in Pots (Water Spinach)

Kang kong is a well-known leafy vegetable used in many Philippine dishes. It is quite easy to grow they say. There was a time when you can find kangkong patches on most streets in the neighborhood. It is also called water spinach or swamp cabbage. It thrives in wet, moist areas. Many grow it solely in water. It quickly grows under sunny spots but carers should keep the soil moist. Else, it may die.

Some tips:

Not much intstructions on planting. Just bury the seed and keep the soil moist or muddy. Kangkong grows all year round. Cut maybe an inch or two above the soil for continued regrowth and harvesting. Winter may see your plant dying but often, it regrows by spring.You may fertilize with nitrogen twice a month.You may harvest whole plants at about 1 to 2 months.Kangkong has the tendency to spread. Grow in a container for easy maintenance or harvest whole plants to control your supply.It is best to use potting soil for your containers. Putting regular soil in restricted pots may hamp…

Quick and Easy Fresh Homemade Whipped Cream Recipe

Why buy canned whipped cream when you can make homemade whipped cream at in a quick, easy, and cheaper way?
Commercial canned whipped cream like Aunt Betty's or Dream Whip from Coles retail at AUD$4 and up. But making your own quick and easy fresh homemade whipped cream only costs as low as $1.16011 per cup. Here's all you need to have and do:
Ingredients:Coles Thickened CreamCream of TartarWhite Sugar, Caster Sugar, or Icing Sugar ( Confectioner's Sugar)
Now, I know what you're thinking. It costs a lot more to have these ingredients. But listen, buy these and you have a supply of ingredients for more homemade whipped cream recipe. I always have these on hand to use for  pancakes, coffee or chocolate topping. dessert cream toppings, pavlova cream, and more. You won't need to keep buying whenever you need to use whipped cream. And you can serve it fresh every time instead of using canned whipped cream that contains additives and preservatives.
Here are the easy steps fo…

What is Forgiveness?

Forgiveness is not always easy. At times, it feels more painful than the wound we suffered, to forgive the one that inflicted it. And yet, there is no peace without forgiveness. (Marianne Williamson) What is Forgiveness?When you've forgiven, is everything just lost and forgotten? Like a memory wiped off, the incident and the feelings that go with are never to return?

The offense and hurt never happened? No traumatic, hurtful event took place? There's no history because no such thing took place? Is that what forgiveness is?

Each of us deals with pain and offenses in different ways and in our own unique ways. At times, our journeys sort of connect and merge with others. At other times, we may handle the hurt in ways that are uncommon with other people.

It may even seem like we're the only one who's facing that kind of experience and the way we resolve things may come off as strange for others around us.

Across age groups, genders, and cultures, forgiveness is not always simple, s…