Sleep hygiene is not just a wellness buzzword; it’s a vital part of helping yourself get a good night’s sleep so you wake refreshed, recharged, and ready for the day ahead. Sleep hygiene is important for everyone, especially if you suffer from sleep apnea. In this guide, we will explore sleep hygiene and provide tips and advice to help you sleep better, which you can use as a handy sleep hygiene checklist.
What is sleep hygiene?
Sleep hygiene, sometimes called bedtime hygiene, is a set of habits and practices that should help you improve your sleep quality. Bedtime hygiene covers the things you do and your environment, which should help you fall asleep easier, sleep more soundly, and wake up feeling refreshed.
What are the 5 principles of sleep hygiene?
The 5 principles of sleep hygiene are considered important for people who want to improve their quality and quantity of sleep. They are:
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Value: You must value sleep as essential to your overall well-being, not just something you’d like to improve.
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Prioritize: You have to change your bedtime routine to prioritize good sleep.
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Personalize: Everybody is different, so you must experiment with what works for you.
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Trust: Trust what you feel in your body regarding when and how you should sleep.
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Protect: Put routines and practices in place that protect your sleep.
What does poor sleep hygiene look like?
Poor sleep hygiene can mean different things to different people. However, some common practices and habits associated with poor sleep hygiene can include:
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Caffeine in the evenings
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Smoking
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Poor diet and exercise routine, or eating too late
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Too much alcohol before bedtime
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Use of cell phones, tablets, laptops, or TV in bed
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A bright or noisy bedroom that is too hot or cold
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Inconsistent sleep schedule
Some or all of these things can negatively impact your sleep, a problem that will only exacerbate sleep apnea. You may experience headaches, lethargy, low mood, and more as a result of poor sleep.
Tips for good sleep hygiene
Good sleep hygiene and adopting the 5 principles, are all about making your environment and your body ready for quality sleep. It’s also about making lifestyle changes that promote good health and well-being in the long term.
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Adopt a regular sleep schedule: This is vital to good sleep hygiene and means trying to go to bed and wake up at around the same time every day, including the weekends. Doing so, you help to regulate your body’s circadian rhythm, also known as the sleep-wake cycle.
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Adopt a consistent, calming bedtime routine: This will be personal to you, but implementing a calming routine will help signal to your body that it’s time to wind down. In turn, this will help improve your bedtime hygiene. Whether reading a book, listening to a podcast or relaxing music, having a warm bath, or doing some gentle yoga, experiment with what works for you and stick to it. Avoid screens or anything too mentally stimulating in the last hour or so before bed.
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Avoid stimulants and depressants: Stimulants like caffeine or excess sugar can keep you awake, so avoid having them too close to bedtime. Nicotine can also harm your sleep, as can alcohol and other depressants. Although you may feel tired and relaxed after a glass of wine, it will disrupt and reduce the quality of your sleep.
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Create a healthy sleep environment: Where you sleep has a huge impact on how you sleep. Ensure your bedroom is dark, quiet, cool, and clutter-free. Investing in blackout curtains or blinds, earplugs, and a comfortable mattress and pillows may also be worth investing in
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If you suffer from sleep apnea, specialist CPAP pillows can help increase your comfort levels during the night, regardless of whether you’re a back or side sleeper.
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Good diet and exercise: Eating healthily and getting regular exercise is vital for your overall well-being and bedtime hygiene. Regular exercise helps burn off excess energy and encourages you to sleep, while a healthy diet will help increase your general health. Exercise is also good for your mental health and can help you get higher-quality sleep.
Good sleep hygiene means something different for everybody, and finding the routine and environment that works for you may take a while. However, by prioritizing your bedtime hygiene and making time for yourself, you’ll feel the benefits. At ShopRotech, we sell a wide range of CPAP machines, masks, wipes, and other accessories to help you improve your sleep hygiene and sleep better.
