Sleep Hygiene…. what is it?
Sleep.. we all need it to recover, help facilitate better physical and mental health. Yet in the current world we live in, a lot of us struggle to settle down and achieve a good quality nights sleep! Sleep hygiene has been around more many years, yet when I talk about it with patients there are a lot of blank looks. So what is sleep hygiene?
Essentially, sleep hygiene is having a good sleep routine;
Routine: By keeping a consistent sleep schedule, you create that important routine. Therefore, get up at the same time every day, even on weekends! Routine can also include a warm (or cold who enough the cold therapy) shower, reading a book or light stretches but also avoiding screen time with computers and phones as this stimulates the brain!
Napping: If you’re keen on having a nap during the day, it is recommended to try limit it to 20-30mins per day – this can help improve mood, alertness and performance. However, napping does not make up for inadequate sleep during the night.
Stimulants: Avoiding caffeine, alcohol and nicotine close to bedtime. Although alcohol is known to help you fall asleep faster, too close to bedtime can disrupt your sleep during the second half of the night – this is where your body begins to process the alcohol. As with most things in life…. its about moderation!
Exercise: This is a big one, as little as 10mins exercise per day (walking, cycling) can dramatically improve your sleep at night. It will stimulate different part of the brain and naturally very good for the body for releasing endorphins (happy cells). Equally, by exercising this has been found to help reduce those that suffer with pain, such as back or neck pain.
Sleep Environment: Good quality mattress and pillows are paramount for not only looking after you neck and back, but also a comfortable night sleep overall. Equally, consider peaceful surroundings and ambience in the room to help you relax and be comfortable. Feeling safe and comfortable in your room where you sleep is pivotal to be able to be completely relaxed.
Life today is busy, almost 24hours doing something, working long hours, socialising, social media interaction, running a household, fitness commitments, family commitments, the list goes on. We expect our bodies to endure and continue to constantly function to its highest level, however, if we do not achieve the best possible sleep to recharge then gradually there will be a decline in performance, physically, mentally and physiologically.
From children through to the elderly, practicing good sleeping habits will only benefit and nourish the body to recharge and recuperate as it deserves, therefore, consider this…. if you’re feeling sluggish or not performing how you would expect, experiencing consistant pain or discomfort, but have all the elements of what a healthy lifestyle is….are you sleeping well? do you have good sleep hygiene?
