Sleep Hygiene: Imagine picking your phone at 11pm only to see yourself awake till 3-4am in the morning watching non-stop reels, OTT series or your favourite movies on repeat! Fast-forward a year and you’re in the hospital’s operating room with a cardiac surgeon opening your chest to fix arteries clogged by years of sleep sabotage. All in all, poor sleep hygiene isn’t just a bad habit but a ticking time bomb for the ticker.
Sleep Hygiene Rules-Why Is Good Sleep Important?
A good night’s sleep is important for good health and functioning as it revitalizes the body and mind.
Sleep Hygiene could be described as a set of routines and practices that help you get better, uninterrupted sleep. Adequate sleep helps your body experience the physical repair & maintenance, emotional & cognitive renewal and immune system boost that sleep provides.
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Side Effects Of Poor Sleep
Poor sleeping habits could hurt your body in countless ways. It could hurt the production of hormones such as cortisol and impair your body’s natural ability to repair blood vessels.
Continued poor sleeping habits could lead to spikes in inflammation, your heart working overtime and plaque build-up in arteries. It could also disrupt your body’s circadian rhythm while increasing the risk of insomnia, heart failure, stroke and irregular blood pressure.
Late night’s sleep routines could hurt your REM (Rapid Eye Movement) sleep. This, in turn, could impair your brain’s ability to process emotions, consolidate memories and fine-tune the autonomic nervous system activity that governs heart rate variability (HRV), which regulates your heart’s reaction to stress.
Constituents Of Good Sleep Hygiene
Good sleep hygiene is all about the establishment of daytime habits that helps in optimizing night’s restful sleep. It is also about making the sleeping environment peaceful and comfortable while being conducive to uninterrupted sleep.
Tips To Create A Proper Sleep Sanctuary
- Consider light-blocking shades or curtains if outside lights tend to shine into the bedroom.
- Keep room temperature around 65-68 degrees Fahrenheit.
- Keep electronic devices and all gadgets away from the bedroom.
- Change your pillows or mattress if they are uncomfortable or worn.
- Avoid smoking, alcohol or caffeine at least 4-6 hours before sleep.
- Consume your evening meals at least 3-4 hours before bedtime and engage in brisk walking for about 20-30 minutes immediately after dinner.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.