How to Practice Good Sleep Hygiene
In our fast-paced society, it's not uncommon to find yourself pulling all-nighters in order to catch up on work or finish projects at home. Sometimes just the stress of everyday life can keep us up at night. But this type of all-night marathon can be detrimental to our health and productivity levels. Practicing good sleep hygiene keeps our minds and bodies healthy and sharp.
Roughly one-third of U.S. adults experience sleep deprivation daily, according to data from the Centers of Disease Control and Prevention. Sleep deprivation impacts more than just our motivation and grogginess. It has been linked to an increased risk of cancer and heart disease, as well as impaired cognitive performance.
Sleep loss can add to stress and anxiety, which may already be causes of your sleep deprivation, increasing irritability and potentially impairing short-term memory.
Fortunately, there are ways you can improve your routine to create good sleep habits so you don't have to sacrifice your health for more hours during the day. Taking simple steps like using electrolyte powder mixes such as DripDrop to avoid dehydration and going to bed at a consistent time can vastly help create good sleep hygiene.
Here, we’ll help you establish your own sleep routine to improve your nighttime rest and overall health.
Benefits to Good Sleep Hygiene
There are numerous health benefits to getting enough sleep and practicing a consistent sleep schedule. Sleep reinforces your immune system so you can fight off sickness much easier.
Additionally, when you get enough sleep, you avoid brain fog and can think more clearly. This allows you to perform better at work or school and concentrate on tasks. It can also improve your overall mood and reduce stress, so you will be much more pleasant when you interact with others.
If you exercise often, getting enough sleep can help your body repair itself quicker and recover after intense workouts.
Good Sleep Hygiene and Habits
Make Your Sleep Environment Calm and Relaxing
Going to sleep should not be another thing to stress over, which is why you want to help yourself unwind as much as possible. Turn down the thermostat at night as cooler temperatures help you fall asleep and stay asleep throughout the night. If you find it difficult to fall asleep in complete silence, turn on a box fan or use your phone to play soothing sleep sounds such as rain or white noise.
Using aromatherapy can also help with establishing good sleep habits. Sometimes the pressure of falling asleep and getting a good night’s rest can put additional pressure and stress on you. You begin thinking about how many hours are left until you wake up. You try to force yourself to become tired. Try to let these thoughts go and just surround yourself with an environment that makes you feel at peace. To integrate aromatherapy into your sleep routine, try using a lavender smelling pillow. You can also use oil diffusers in your room or directly apply non-toxic oils to your skin.
Avoid using electronic devices within two hours of going to bed. The blue light that comes off screens keeps us awake by suppressing melatonin levels in our brains that trigger sleep. It mimics daylight and can throw our bodies off our natural circadian rhythm. This is especially true if we're reading on e-readers or phones instead of from printed books.
While many people enjoy reading to help them fall asleep at night, research has shown that screen light is the number one culprit to disrupting sleep patterns due to their bright displays. In addition, exposure to blue light will reduce melatonin levels, pushing back bedtime later and later.
Avoid Nighttime Dehydration
Hydration and sleep are intricately connected. Though you may not realize it, dehydration can be a source of sleep difficulty. Staying hydrated throughout the day is an important step towards practicing good sleep hygiene.
When dehydration sneaks in, our electrolyte levels get depleted. Reaching for a glass of water in the middle of the night isn’t enough to give our body what it’s craving. Try DripDrop before bed. The doctor-developed formula contains a balanced ratio of the electrolytes our bodies need to function during the day and at night.
Adding a hydration aid like DripDrop to your nighttime routine will give your body the minerals you may have missed out on during the day and replenish your electrolytes, improving both your hydration and sleep in one. Not only will this cut down on bathroom breaks in the middle of the night that might normally disrupt your sleep, but it will relieve your dehydration faster than water alone.
Help set yourself up for success by also drinking a glass of water or DripDrop first thing in the morning. This will help your body reset after hours of not drinking water.
Stick to a Strict Sleep Schedule
Maintaining a regular sleep schedule is essential to creating good sleep habits. Following a specific schedule helps your body learn when it’s time to wind down and when it’s time to get ready for the day. A regular routine can train your body to fall asleep quickly and wake up refreshed every morning, getting adequate sleep.
Be Physically Active, But Not Close to Bedtime
Exercise helps you sleep better, but not too close to bedtime. Try to exercise in the morning or afternoon to get your heart rate up and get your body moving. Exercising too close to bedtime can keep energy levels up and adrenaline flowing, making it harder to wind down and fall asleep later. Stop all vigorous activity within 3-4 hours of getting ready for bed. This will allow your brain to slow down as well as your body, giving you a chance to relax..
Good Sleep Hygiene is essential for Health and Wellness
You may have heard in the past that 'you are what you eat,' but it is also true 'you are how much sleep!' Sleep is essential for good health and well-being, so it's important to prioritize it. Sleep helps us feel refreshed, improves our moods and concentration levels and even boosts our immune system. When our bodies are at their strongest, they can fight off illness more effectively, keeping us healthier.
Not getting quality sleep could lead to serious consequences. When you don’t get enough sleep you could have more stress on your body and mind and could feel prolonged fatigue. In addition, you may be easily distracted since your brain may not be working at full capacity due to sleep deprivation. Ultimately, the best way to sleep well is to practice good sleep hygiene and incorporate restful habits into your day. Not only will you feel more rested and have clearer thoughts and focus throughout the day, but you will also notice a difference in your energy levels, attitude and performance. In the end, your body will thank you, and those around you may also notice a difference.
Subscribe and Save
Shop Products Related to this Article