Sleep is a key factor in our mental and physical well-being. A good night’s sleep leaves you refreshed and full of energy in the morning. Poor sleep leaves you tired, weary, and often in a bad mood.
Good sleep does not just happen by itself. Quality bedding and proper sleep hygiene are both important for getting good sleep.
What is sleep hygiene?
Sleep hygiene refers to the conditions and behaviour that encourage healthy sleep. People with sleep disorders are therefore advised to follow the rules of sleep hygiene.
Ten rules for good sleep hygiene:
- Go to bed at the same time every night and get up at the same time every morning in order to synchronise the body’s biological rhythms.
- Do not eat large meals three hours before going to bed. You should not go to bed hungry either.
- Avoid drinking alcohol three hours before bed and caffeinated drinks four to eight hours before bed.
- Do not nap for longer than 30 minutes, otherwise you may have trouble falling asleep at night.
- Do not stay in bed any longer than necessary. Lying in bed for lengthy periods can make sleep disorders worse.
- Refrain from smoking after 7 p.m.
- Avoid intense physical activity after 6 p.m.
- Create a pleasant and relaxing sleep environment for yourself.
- Establish a buffer zone between your daytime and bedtime routines.
- If you wake up during the night, avoid bright light, as this can throw off your inner clock.