Sleep hygiene refers to a variety of habits and practices necessary to ensure quality sleep at night and alertness during the day. The more alert you are during the day, the more productive you will be in everything you do. You might use coffee or any other stimulant to maintain alertness, but that is not a healthy way to go about it. According to professionals at wellawaresystems.com, here are some proven tips to ensure you get quality sleep each night.
Have a Consistent Sleeping Pattern
To have a consistent pattern, you should go to bed at the same time each night and strive to wake up at the same time each morning. That should include even the weekends. Over time, you will adjust to the pattern such that you will not be struggling to get quality sleep when your bedtime reaches. You also need to ensure that you do not oversleep or get less sleep than your body needs.
Turn Off Your Gadgets and Devices
When going to bed, consider turning off your smartphone, television, computer, and any other gadget that you may have. The devices are more likely to grab your attention and cause you to sleep a lot later than you should as per your sleeping pattern. The light produced by the devices can also be harmful, especially when you stare at the screens for too long. You might end up with sore eyes and, at times, even a migraine, which further reduces sleep quality.
Eat the Right Foods
The type and amount of food you consume may also affect the quality of your sleep. Ideally, you should avoid eating foods containing a lot of sugar or spices or those with high acidity. For dinner, ensure your meals are light and healthy, preferably with lean meat to help curb hunger pangs and avoid late-night snacking. Also, avoid taking alcohol or stimulants a few hours before you go to bed. Excessive drinking might knock you out but will not get you quality sleep. You will also have a groggy morning.
Exercise at the Right Time
Exercising has a variety of health benefits, which is why it is highly recommended for everyone. However, it should be done at the right time to avoid disrupting your sleep, which is a minimum of three hours before your sleep time. Working out in the morning is considered the best time as your body will be energetic enough to work out efficiently. You will also feel ready to relax by the evening.