While we are all mostly aware of the importance of sleep and the direct impact it has on the body and brain’s ability to function as it should, not everyone is suitably informed regarding how to achieve quality sleep regularly. Unfortunately, a large number of individuals find rest a far off luxury more often than not. However, developing good sleep hygiene can drastically adjust your quality of life. Whether you are experiencing odd instances of sleeplessness, or stress and anxiety have become the wedge keeping you from stress, you should consider the following top tips to develop good sleep hygiene before making the decision to rely on commercial sleep medications.
Changes To Your Sleep Environment
Some of us make the common mistake of taking home decor to a whole new level and end up with something of a show bedroom. However, changing the way you view your bedroom will help you decorate with sleep in mind. Rather than mimicking home decor designs, you should consider your bedroom a sacred sleep sanctuary, and the best way to achieve this is by incorporating simplicity and comfort as primary elements. Certain decor items can help induce sleep and relaxation, granted they offer a function. Therefore, including an indoor water fountain in or nearby your sleep environment would be a wise decision as water fountains bring soothing sounds that serve as a calming white noise. If your bedroom is relatively small, an indoor water wall would be more appropriate in comparison to a water fountain.
If you are inclined to enjoy a regular nap during the day, it would be wise to limit nap lengths to ensure you are not overindulging. Even though there is evidence to suggest that a nap can enhance productivity, memory, and other brain functions, too much sleep will have you feeling significantly groggy. In addition to this, you will likely have trouble finding rest in the evenings. Therefore, you should avoid napping in the day for longer than half an hour. You should also insist on a timely nap routine.
No Stimulants In The Evenings
Sleep hygiene refers to your sleep routine, and if you are consuming any stimulants in the evenings, such as caffeine, you will be more likely to find sleep challenging to achieve. Stimulants will contribute to sleep disruptions and sleep deprivation. Creating a routine in which you avoid stimulants in the evening is a decision you will definitely benefit from as your body will find relaxing a more natural occurrence.
Ample Exposure To Natural Light
Your body reacts o natural light directly through the production of melatonin, the chemical which regulates sleep cycles. Therefore, you should be ensuring you are exposed to ample natural light during the day while also avoiding artificial light in the evenings as it will disrupt the production of melatonin significantly. Rather than keeping lights on closer to your decided bedtime, you should enjoy the lack of natural light as you would indulge in the morning sunlight.