Sleep Hygiene: How to Improve Your Sleeping Health

Sleep has received significant attention from scientists over the past 20 years. Lack of quality sleep has been linked to weight gain, a weakened immune system, declining reproductive health and cognitive abilities, and an increased risk of Alzheimer’s disease and type 2 diabetes. And now we can offer a brief guide on how to quickly and effectively form useful habits that will give you a beautiful, youthful, and healthy body.

1. GO TO BED AND WAKE UP AT THE SAME TIME

Track how much time you need for sleep when you don’t need to wake up by an alarm clock. Make it a habit to sleep the same number of hours every day and go to bed and wake up at the same time. Remember that extra sleep on weekends does not compensate for chronic sleep deprivation during the week.

2. VENTILATE AND THEN DARKEN THE BEDROOM

Ventilate the room before sleeping so that the air is fresh and cool. Use thick curtains or an eye mask, as light affects the production of melatonin and cortisol in our body, determining whether we will be alert or drowsy.

3. AVOID SPORTS IN THE EVENING

Exercise is great, but don’t do it late at night. It can interfere with falling asleep. Evening workouts should be low-intensity and done at least three hours before bedtime.

4. AVOID HEAVY, FATTY, HIGH-CALORIE, OR SWEET FOODS IN THE EVENING AND ALCOHOL

Such a careless diet leads to a sharp drop in glucose at night, which reduces the quality of sleep and increases unwanted awakenings. Alcohol also reduces the phase of short sleep, making sleep less deep.

5. AVOID COFFEE AND CHOCOLATE IN THE SECOND HALF OF THE DAY

The caffeine effect in these products can last in your body for up to eight hours, inevitably leading to worsened falling asleep at night. Develop the habit of not drinking coffee in the first hour after waking up, allowing the body to produce enough cortisol on its own. A good hormonal background is the key to the body’s health and vitality.

6. DO NOT SMOKE BEFORE BED

Nicotine has a stimulating effect on the body, so smokers have shallow and incomplete sleep. Instead, take a relaxing hot bath. Lowering your body temperature after taking a hot bath can promote relaxation and lead to a state of light drowsiness.

7. DO NOT LIE AWAKE FOR MORE THAN HALF AN HOUR

If you cannot fall asleep for more than 20–30 minutes, turn on relaxing meditative music or nature sounds to switch the flow of thoughts from insomnia to something pleasant. This way, you will fall asleep much faster.