Doctors have found that more than 30 percent of people suffer from sleeping problems. They have also found between 10-15 percent of people have been diagnosed with chronic insomnia. Poor sleep hygiene is one of the biggest causes of sleeping difficulty. Fortunately, there are a number of ways that you can improve your sleep hygiene to get the rest you need. The most important thing you can do is find sleeping habits that works for you and follow them consistently.
Sleep Hygiene Tips
You will want to make smart decisions regarding when go to sleep and what you do near bedtime. Here are some practices you may want to follow to get a better night’s rest.
Follow Consistent Sleeping Patterns
You will want to keep your sleeping patterns as consistent as possible. You will want to go to sleep at the same time every night. This helps you wake up at the same time, which helps establish your circadian rhythms. Keeping your sleeping patterns as consistent as possible will make it much easier for you to fall asleep. It will also improve the quality of sleep that you receive.
Know When to Go to Sleep
You will need to choose a good time to go to sleep each night. Recent studies have found that the best time to go to sleep is generally between 9 and 12 p.m. You may be able to get enough sleep if you go to bed later than that, but the sleep you receive will be lower quality. However, there are a couple of factors that you will need to take into consideration:
- The amount of sleep you need to be fully functional.
- The time of the evening that you will wake up.
- Whether you have any difficulty falling asleep each night.
You will need to experiment with sleeping at different times to find out what works best for you. Decide what works for you and set your regular bed time accordingly.
Get Out of Bed if You Can’t Sleep
You will feel more rested if you go to sleep earlier in the night. However, you don’t want to stay in bed if you can’t fall asleep. This will make it increasingly difficult to fall asleep.
You should get out of bed if you can’t fall asleep within 20 minutes. Don’t go back to sleep until you are tired enough to fall asleep quickly.
Make Sure Your Bedroom is Conducive to Sleeping
You will need to make sure that you have a good sleeping environment. Make sure that your mattress is comfortable and ergonomically designed for your body. You may want to look at different beds, such as a Sleep number i8 bed if you are having trouble sleeping in one. You also want to keep your room as organized and stress free as possible. Cleaning and dusting it regularly can help you fall asleep much more easily.
Promote Good Sleep Hygiene
Practicing good sleep hygiene can help you reverse insomnia and other sleeping disorders. There are many ways that you can get a better night’s sleep.
About the author: Kalen Smith is a freelance health writer. He has suffered from insomnia in the past, but found a number of ways to help overcome it.