• Sonal Agrawal

Sleep Hygiene Tips For Better Sleep

Updated: Nov 18, 2019

What Is Sleep hygiene:

Sleep hygiene is whatever influences that general quality of sleep. A person who gets abundant rest and is very much rested is considered to have great sleep hygiene, while a person who battles to sleep and experiences a sleeping disorder may have poor sleep hygiene.

Potential sleepy hygiene factors incorporate sleep time, evening rituals, and interruptions to one's sleep.

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Importance Of Quality Sleep:

Getting an entire night's sleep every night is vital to individuals' general wellbeing and happiness. The majority of us know that when we lose a couple of long hours of sleep, we are regularly tired and surly the following day and experience issues concentrating, remaining alarm, and being in a positive temperament. And these things can happen after only one day of lost sleep.

In case you're consistently losing sleep, you're putting yourself in danger to an entire slew of medical problems and ailments including:

  • Heart disease

  • Heart attacks

  • Stroke

  • Diabetes

  • Obesity

  • Cognitive impairment

  • Memory loss

  • Chronic stress

  • Heart arrhythmia

  • Increased likelihood of accidents

  • Depression

  • Mood disorders

According to Elate Sleep Program experts, below are the tips for a good sleep hygiene:

  • Establish a regular bedtime routine: Getting into an ordinary daily practice of going to bed and waking up at the same time every day is a standout amongst the most critical practices you can perform for good sleep hygiene. Some portion of keeping a sound sleep time routine is to keep it up even at the ends of the week by abstaining from remaining up late and sleeping in.Attempt and remain inside 20 minutes of your typical sleep time each night, even at the ends of the week. This will likewise enable you to keep a fixed wake-time every morning, so you'll wakeup feeling refreshed.

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Elate sleep program counsellors help you in guiding to fix your daily routine, hence helps in attaining good sleep hygiene.

  • Exercise Regularly: Exercise breeds vitality and furthermore decreases stress, nervousness and sorrow. Exercise in the late evening is best for rest in light of the fact that the physical action helps wear us out, and the post-exercise body temperature drop helps cool the body, making sleep come all the more promptly. Nonetheless, exercise excessively near sleep time can make sleep hard to come, as your body doesn't have enough time to cool down. So regular exercise adds up to good sleep hygiene.

  • Eat Healthy: It’s a well- known fact that a few nourishments are extraordinary for sleep, and others can help keep us alert during the evening. Greasy or fatty food, prepared carbs, and spicy food are the most exceedingly terrible for sleep, hence not good for sleep hygiene. Food high in fat and processed carbs don't have the supplements and nutrients your body needs to deliver vitality, abandoning you feeling sluggish amid the day. Spicy food, eaten excessively near sleep time, can upset your sleep by causing heartburn which can disturb your sleep hygiene.

Elate nutrition experts suggest that food that promotes sleep are those that are high in amino acids, proteins, antioxidants & vitamins. Elate Nutrition experts specialize in creating healthy diet plans which are good for both your body and mind.

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  • Avoid caffeine and nicotine close to bedtime: Caffeine and nicotine are stimulants that, when taken inside 3 hours of sleep time, can make it hard to sleep or stay asleep until the chemicals wear off. Numerous individuals may perceive that beverages, for example, soft drink, tea, and espresso contain caffeine, however may not understand that foods, for example, chocolate additionally contain caffeine.

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  • Associate your bedroom with sleep: These are extremely the main exercises that your room ought to be intended for. Doing some other exercises in your room can make your mind associate with other stimulating undertakings. Try not to stare at the TV, tune in to the radio, or chat with your partner about essential life events or issues in bed. Conveying stimulating content or discussion to bed can keep you alert taking part in it or worrying over it. If you avoid these things then it adds up to good sleep hygiene.

  • Keep your room dark & cool: Light is bad for sleep as it can disrupt your circadian rhythm, hence disturbs your sleep hygiene. Keep your room dark by using heavy window shades, wearing a sleep mask, and avoiding staring at glowing electronics. Keeping your room a cool temperature (between 60-67 degrees) can help aid the process of cooling your body.

In the last, according to Elate sleep program experts it’s useful to relaxation techniques before bed, such as meditation, writing a journal, reading book ,praying etc.Contact Elate experts for guidance on sleep hygiene tips, also for maintain overall wellbeing.

Download Elate Mobile App: http://bit.ly/Elate-App

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