What is Sleep Hygiene?Sleep hygiene refers to what you do before going to sleep. If you keep good practices that ensure a healthy sleep, you have good sleep hygiene. It's that simple. Outlined below are five things tips, that when put together, will help give you a peaceful night.5. Don't Exercise In The EveningWhile this practice may seem innocent, it's really the devil in disguise. Mwah ha ha ha ha. The reason this negatively impacts sleep is because exercise signals your brain to start producing natural stimulants. These stimulants affect your sleep, because, well, they stimulate you.4. Don't Consume Caffeine After ThreeWe all know that if you want a good sleep, you don't drink coffee at night (unless you have ADHD). But did you know that caffeine can stay in your body for up to thirteen hours? That's why it's important to get your cup of Joe in before three, earlier if you can. Caffeine inhibits sleep by directly blocking hormones that make you sleepy. This is why caffeine has a stimulating effect on most people.3. Limit Your Screen TimeThis may be surprising, but using something with a screen, or even sitting under bright lights, can keep you awake at night. This is because a certain hormone in your body, called melatonin, is released when there is less light. Historically, people would get tired and go to bed when the sun went down. Now, with artificial light, people go to bed at much later times. Melatonin is mostly produced by the pineal gland, which is located in the brain. In Canada and the US, melatonin is sold over-the-counter at most pharmacies as a treatment for insomnia. The theory is that some people are naturally unable to produce sufficient melatonin to put them to bed. Melatonin lasts a very short time in the body, only a couple hours. This is why it is not meant to be taken by people who have trouble staying asleep. It is only meant for people who have trouble falling asleep.2. Watch Your DietBelieve it or not, your diet has a large part to play in helping you fall asleep. Carbs and sugars will keep you up, while protein and tryptophan-rich foods will contribute to a good sleep. Tryptophan is metabolized into melatonin, and is the reason turkey makes you sleepy. Foods with tryptophan include most dairy, bananas, eggs, and as mentioned, turkey. Dairy and eggs also have protein, which is an added bonus. Avoid grapefruit, as that will keep you awake. Actually, you should avoid fruit in general before bed. While a healthy snack, the sugars in fruit won't do you any favours, sleep-wise.1. Stick To A RoutinePerhaps most important is having a routine. This is what most sleep doctors will mention first for your sleeping difficulties. Having a habit of things to do before bed is key to having a good sleep. When you carry out predetermined activities before bed, you are signalling to your brain that it is time to start winding down. You should start your habit at least an hour before bed. Dim the lights, read a book, listen to some relaxing music, but stay away from the screen. Keep to light-hearted, calm activities. Don't sleep in on the weekend, as this messes with your circadian rhythm (the brain way of knowing when to sleep and when to wake up). Instead, make sure you get enough sleep during the week so that you don't feel the need to "catch up" on sleep. Remember, your brain works best when it has a tightly controlled routine.Thank you for reading my article. I hope it was informative, and that you took something away from it. To recap, don't do exercise after four, drink your coffee in the morning, turn off the phone, computers, and TV at night, eat right, and stick to a schedule. Don't let the bed bugs bite!
Source : articlesbase.com
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