{"id":7929,"date":"2022-06-23T20:00:00","date_gmt":"2022-06-23T15:00:00","guid":{"rendered":"https:\/\/healthwire.pk\/healthcare\/?p=7929"},"modified":"2023-05-29T16:30:15","modified_gmt":"2023-05-29T11:30:15","slug":"improve-your-sleep-hygiene-by-adopting-healthy-habits","status":"publish","type":"post","link":"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/","title":{"rendered":"Improve Your Sleep Hygiene By Adopting Healthy Habits"},"content":{"rendered":"\n<p>Do you ever stare at the ceiling and wonder if you&#8217;ll ever be able to fall asleep? Or, you might wake up thinking it&#8217;s time to get up, but it&#8217;s actually 2 a.m.<\/p>\n\n\n\n<p>If you want to sleep better, you might want to think about your sleep hygiene and how your habits might be keeping you from getting the good sleep you need.<\/p>\n\n\n\n<p>Let&#8217;s talk about what sleep hygiene is and how you can change your habits during the day and before bed to get better sleep.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_17 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#what_is_sleep_hygiene\" title=\"What Is Sleep Hygiene?\">What Is Sleep Hygiene?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#healthy_sleep_hygiene_habits\" title=\"Healthy Sleep Hygiene Habits\">Healthy Sleep Hygiene Habits<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#keep_a_consistent_sleep_schedule\" title=\"Keep A Consistent Sleep Schedule\">Keep A Consistent Sleep Schedule<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#turn_off_your_electronics_before_you_go_to_bed\" title=\"Turn Off Your Electronics Before You Go To Bed\">Turn Off Your Electronics Before You Go To Bed<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#exercise_regularly\" title=\"Exercise Regularly\">Exercise Regularly<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#_limit_how_much_caffeine_you_drink\" title=\"&nbsp;Limit How Much Caffeine You Drink\">&nbsp;Limit How Much Caffeine You Drink<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#make_your_sleep_environment_work_for_you\" title=\"Make Your Sleep Environment Work For You\">Make Your Sleep Environment Work For You<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#only_sleep_and_make_love_in_your_bed\" title=\"Only Sleep And Make Love In Your Bed\">Only Sleep And Make Love In Your Bed<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#dont_go_to_sleep_until_youre_tired\" title=\"Don&#8217;t Go To Sleep Until You&#8217;re Tired\">Don&#8217;t Go To Sleep Until You&#8217;re Tired<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#_limit_napping_-_or_avoid_it_if_you_can\" title=\"&nbsp;Limit Napping \u2014 Or Avoid It If You Can\">&nbsp;Limit Napping \u2014 Or Avoid It If You Can<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#get_rid_of_stress_before_bed\" title=\"Get Rid Of Stress Before Bed\">Get Rid Of Stress Before Bed<\/a><ul class=\"ez-toc-list-level-4\"><li class=\"ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/#things_you_should_consider\" title=\"Things You Should Consider\">Things You Should Consider<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what_is_sleep_hygiene\"><\/span>What Is Sleep Hygiene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sleep hygiene means sleeping in a healthy way. Good sleep hygiene is important because getting enough sleep is so important for your mental and physical health and your quality of life as a whole. In case of any stress, you are at the risk of developing the <a href=\"https:\/\/healthwire.pk\/diseases\/sleep-disorder-insomnia\" target=\"_blank\" rel=\"noreferrer noopener\">sleeping disorder insomnia<\/a>.<\/p>\n\n\n\n<p>How well you sleep can be affected by what you do all day, not just before bed. Your ability to sleep is affected by many things, like what you eat and drink, what time you go to bed, and what you do in the evening. Let\u2019s discuss healthy sleep hygiene tips.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"healthy_sleep_hygiene_habits\"><\/span>Healthy Sleep Hygiene Habits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you don&#8217;t sleep well, you can improve your sleep in a number of ways, both during the day and before you go to bed.<\/p>\n\n\n\n<p>One study reveals that good sleep has been shown to help both children and adults solve problems and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33192381\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">remember things better<\/a>.<\/p>\n\n\n\n<p>Here are 10 ways to improve your sleep hygiene and get a better night&#8217;s rest.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"keep_a_consistent_sleep_schedule\"><\/span>Keep A Consistent Sleep Schedule<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Try to go to bed and wake up around the same time every day, even on the weekends. This reinforces your body&#8217;s sleep cycle which can make it easier for you to go to sleep and wake up every day.<\/p>\n\n\n\n<p>Keeping a regular schedule may also help you feel less sleepy during the day.<\/p>\n\n\n\n<p>Make sure that the time you choose for bedtime lets you sleep for 7 to 8 hours every night.<\/p>\n\n\n\n<p>Another study found that every hour less sleep compared to 7 hours was linked to a 6 percent higher <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28889101\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">risk of death<\/a> from all causes and heart disease.<\/p>\n\n\n\n<p>A relaxing routine right before bedtime helps you calm down and get ready for sleep. And sticking to the same routine helps your body know that it&#8217;s time to go to bed when you start it. This could make it easier for you to fall asleep<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"turn_off_your_electronics_before_you_go_to_bed\"><\/span>Turn Off Your Electronics Before You Go To Bed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Blue light, which is given off by electronics like your phone, can lower the amount of melatonin in your body.<\/p>\n\n\n\n<p>Melatonin is a chemical that tells your body when to sleep and when to wake up. When your level of melatonin drops, it can be harder to fall asleep. You can have an <a href=\"https:\/\/healthwire.pk\/lab-tests\/ecg-test\" target=\"_blank\" rel=\"noreferrer noopener\">ECG test<\/a> to study your sleep pattern and the rate of heartbeat. It will help you to understand your sleep.&nbsp;<\/p>\n\n\n\n<p>Devices that give off blue light can also keep your brain alert by giving you something else to do. This could make it harder for you to go to sleep.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"exercise_regularly\"><\/span>Exercise Regularly<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Even 30 minutes of aerobic exercise a day can help you sleep better and be healthier overall. And if you can work out outside, you might get even more out of it, since being exposed to natural light can help you sleep better.<\/p>\n\n\n\n<p>Just don&#8217;t work out an hour or two before you go to bed. This can make you feel more awake and raise your body temperature, both of which can make it harder to fall asleep.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_limit_how_much_caffeine_you_drink\"><\/span>&nbsp;Limit How Much Caffeine You Drink<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Caffeine can make you feel different for 3 to 7 hours after you drink it. This means that your afternoon cup of coffee may keep you awake and alert for a lot longer than you&#8217;d like.<\/p>\n\n\n\n<p>Even though it&#8217;s usually best to limit caffeine to the morning, keep in mind that everyone handles caffeine differently.<\/p>\n\n\n\n<p>Some people may be able to drink until the middle of the afternoon, while others may need to stop much earlier to be able to sleep well.<\/p>\n\n\n\n<p>The less caffeine you drink, the more likely it is that it will affect you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"make_your_sleep_environment_work_for_you\"><\/span>Make Your Sleep Environment Work For You<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A cool, dark, quiet room might make it easier for you to fall asleep and stay asleep<\/p>\n\n\n\n<p>Most people sleep best when the temperature in their bedroom is between 60\u00b0F (15.6\u00b0C) and 67\u00b0F (19.4\u00b0C).<\/p>\n\n\n\n<p>Make sure you also have a comfortable mattress, pillows, and bed sheets. It may be easier to fall asleep and stay asleep if you are comfortable.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"only_sleep_and_make_love_in_your_bed\"><\/span>Only Sleep And Make Love In Your Bed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>When you have a comfy bed, you might want to use it to read, work, talk on the phone, watch TV, or do other things.<\/p>\n\n\n\n<p>But you should only use your bed to sleep and have sex. This helps your brain connect your bed with sleep, making it easier for you to go to sleep.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"dont_go_to_sleep_until_youre_tired\"><\/span>Don&#8217;t Go To Sleep Until You&#8217;re Tired<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Don&#8217;t lie in bed and toss and turn if you&#8217;re not tired. Instead, do something relaxing until you feel tired, and then go to bed.<\/p>\n\n\n\n<p>If you go to bed and don&#8217;t fall asleep in 20 minutes, you should get up. If you can&#8217;t fall asleep, you might get angry, which could keep you awake even longer.<\/p>\n\n\n\n<p>When you get out of bed, do something to help you relax, like reading on the couch, until you&#8217;re tired enough to go back to bed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_limit_napping_-_or_avoid_it_if_you_can\"><\/span>&nbsp;Limit Napping \u2014 Or Avoid It If You Can<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/healthwire.pk\/healthcare\/you-must-be-interested-to-know-about-are-naps-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\">Napping is healthy<\/a> but it varies from person to person.&nbsp; Some people feel fresh all day after napping and some of them find it difficult to sleep t night. Napping during the day can make it harder to fall asleep at night and make it more likely that you&#8217;ll wake up in the middle of the night.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"get_rid_of_stress_before_bed\"><\/span>Get Rid Of Stress Before Bed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>When you worry about something, it can keep you up at night. So that your worries don&#8217;t keep you up at night:<\/p>\n\n\n\n<p>Write down your worries before you go to bed to help get them out of your head.<\/p>\n\n\n\n<p>Research shows that a weighted blanket may help with anxiety and insomnia, and it may have some of the same benefits as deep pressure therapy.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"things_you_should_consider\"><\/span>Things You Should Consider<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>If you have trouble falling asleep or staying asleep, there are a few things you can do to fall asleep faster and stay asleep for hours at a time. Most of these involve getting better at how you sleep.<\/p>\n\n\n\n<p>You can improve the quality of your sleep by sticking to a schedule, having a relaxing bedtime routine, working out regularly, keeping your bedroom dark and at a comfortable temperature, and watching what you eat and drink. If you keep having trouble sleeping or can&#8217;t sleep at all, you should <a href=\"https:\/\/healthwire.pk\/doctors\/lahore\/psychiatrist\" target=\"_blank\" rel=\"noreferrer noopener\">see your doctor<\/a> again.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you ever stare at the ceiling and wonder if you&#8217;ll ever be able to&hellip;<\/p>\n","protected":false},"author":8,"featured_media":7930,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[],"class_list":["post-7929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Improve Your Sleep Hygiene By Adopting Healthy Habits - Healthwire<\/title>\n<meta name=\"description\" content=\"Let&#039;s talk about what sleep hygiene is and how you can change your habits during the day and before bed to get better sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Improve Your Sleep Hygiene By Adopting Healthy Habits - Healthwire\" \/>\n<meta property=\"og:description\" content=\"Let&#039;s talk about what sleep hygiene is and how you can change your habits during the day and before bed to get better sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthwire.pk\/healthcare\/improve-your-sleep-hygiene-by-adopting-healthy-habits\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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His main interest lies in spreading awareness of the common healthcare issues by learning and sharing more about human life every day.","url":"https:\/\/healthwire.pk\/healthcare\/author\/faisalrafiq\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/posts\/7929","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/comments?post=7929"}],"version-history":[{"count":3,"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/posts\/7929\/revisions"}],"predecessor-version":[{"id":12692,"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/posts\/7929\/revisions\/12692"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/media\/7930"}],"wp:attachment":[{"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/media?parent=7929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/categories?post=7929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthwire.pk\/healthcare\/wp-json\/wp\/v2\/tags?post=7929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}