Try sleep hygiene method to get perfect morning


What do you do to solve your sleep difficulties?

Do you use medication, consult a doctor, or try therapy for this trouble?

Well, maybe those three methods are common ways to deal with sleep difficulties, but I won't talk about those points. Have you heard of sleep hygiene? that's what I'm going to talk about, the method that interests me and I was to try and apply it in daily.

You should know that sleep hygiene refers to a set of healthy sleep habits that improve the quality of our sleep and help us fall asleep more easily and stay asleep without waking up like a mummy. Sleep hygiene is considered one of the good therapies for CBT or cognitive behavioral therapy including techniques to reduce stress, relaxation and sleep time management.

So, how do we practice proper sleep hygiene? there are actually many ways, but I'll summarize them into seven simple and practical tips.

1. Plan a regular sleep scedule

Try to wake and go to bed at same time every day whether it's on weekends, weekdays or even when you holiday. 

It's important to maintain a consistent sleep schedule.

if possible, avoid taking naps so that you don't stay awake at night but if you're really fell sleepy you can take a nap but make sure it's no longer than 30 minutes and not later than 3 pm.

Why not later than 3 pm? This is to prevent staying up too late, and to make sure that you can still get 7 to 8 hours of sleep at night.

Ideally, you can take a nap around 1 or 2 pm, but remember not more than 30 minutes. 

Its oke if you want to more but the only risk is that your eyes might stay awake all night :D

2. Sleep only you're sleepy

Try to sleep only when you feel really tired. Don't sleep while wearing work clothes, don't be lazy about it. 

Prepare yourself as best as you can because you want to send a signal to your brain that it's time to rest.

Have you ever woken up during sleep for no apparent reason? There's actually a science that explans this 

One of the reasons that you didn't prepare yourself properly before go bed, so your brain notifies you that you fell asleep at the wrong time.

3. Eat properly

In addition, to consuming healthy food you should also avoid heavy meals before bedtime, if you feel hungry late at night it's okay to have a light and healthy snack like fruit juice, guava juice, avocado juice or anything else.

Personally, I prefer guava juice because it's sugar free, it makes me feel full and I get antioxidants and vitamins from it it tastes refreshing too, also its like a by 1 get 5 deal haha

4. bedroom setup

Designate your bedroom solely for sleeping, avoid engaging in other activities in the bedroom such as watching Tv, working, eating, paying bills or credit installments hehe those last two were a joke :D

The idea is to use the bed only for sleeping, so that your body associates the bed specifically with sleep. When you see your bedroom you feel tired and naturally want to sleep.

Maintain a cool room temperature because when we lower our body temperature, it becomes easier for us to fall asleep.

Have you ever woken up because you felt too hot and sweaty? I bet you have.

If the environment supports a cool atmosphere, it will certainly be easier for you to fall asleep.

Turn off the bedroom lights are used dim night lights, avoid having lights that are too bright, why? it's because melatonin

Melatonin is a hormone that helps it sleep faster, is produced and secreted more when it's dark. The sensors for melatonin or in our eyes working if it's bright, melatonin doesn't kick in but when it's dark, that's when melatonin appears and we feel sleepy.

5. Bed time rituals

Create your own bedtime ritual such as meditation, prayer, read a relaxing book, or taking a warm bath to relax your body, anything that helps. 

can be incorporated into your bedtime routine by making it a regular practice, your body will become accustomed to it "okay it's time to take a break rest and sleep"

6. Exercise

You need exercise because it helps expend your energy during the day and will making it easier to fall asleep at night and sleep more deeply.

However, avoid heavy exercise within approximately 4 hours before bedtime, as it may make you more alert and make it difficult to sleep. 

Instead you can do light stretching before bed or practice breathing exercises such as meditation. Breathing exercises can relax your mind, calm your sympathetic nervous system, and facilitate easier sleep

7. Limit gadget usage

Lastly, hardly and importantly limit the use of gadgets before bedtime, as well as other sources of light such as watching Tv, using a laptop or any devices that emit light. 

Avoid engaging in such activities within 30 minutes before bed time, these activities can engage your focus and make it harder to fall asleep.

for example, scrolling through social media platforms like Instagram or tik tok, especially if you contain engaging my other article hehe that can be an exception :D that was joke, after this SLEEP!

So, have you tried all of these strategies? 

Let's try these sleep hygiene practices, especially for those who have trouble sleeping to improve the quality of sleep at night.

If you was tried, and you ask "I've already been practicing sleep hygiene but I still can't, should I consult to a doctor? Well, for that case, how if we talk about it in more depth in my next article? Cause not all sleep difficulties necessarily indicate insomnia.

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