Sleep Hygiene Techniques For Better Night Rest

INTRODUCTION:

In this article of ours, we will know about sleep in complete detail. Why a good and complete sleep is important for our health? What are the benefits of supplementing sleep? Also we will know what are the disadvantages of sleeping too much. And in addition, there are many questions that are very important for you to know so that you are not making such mistakes that you will face mental or physical diseases, so let’s start without wasting time.

Sleep Hygiene:

Sleep hygiene refers to the habit of improving the quality of sleep and the various methods that we can take advantage of to improve our sleep.

Sleep is very important for the human body, nowadays as we see that it is the era of running, every human being wants to be successful and to achieve this success, whether it is day or night, he is busy in his work all the time. And continues without caring about his health. If we do not get enough sleep, it becomes difficult for us to do any work. Because sleep is very important to calm the mind and if our mind is not at peace then we will not be able to do any work and we will not be able to succeed that is why sleep is very important.

Lack of sleep not only makes us tired and irritable. But there are also many diseases that start to arise in us, no doubt, it takes a lot of hard work to achieve success. Only then we achieve success. But along with this hard work, it is very important to take care of health. Because only if we are healthy, we will be able to achieve success and live a successful life. A healthy life is the secret of success. The secret of a healthy life is an optimal amount of sleep. People who do not give importance to themselves, surely they can suffer from many sleep diseases, we will talk about them later.

Techniques for better sleep rest:

Following are some very important points to get the best sleep. Which we can follow to get the best sleep and lead a healthy life by including these points in our daily routine.

Daily sleep routine
Using an alarm to follow a sleep routine
A peaceful environment for sleep
Some interesting activities before sleep
Avoid consuming a few things before going to bed

Daily routine sleep:

A complete amount of sleep is essential for hygienic sleep. You can achieve your sleep hygiene goals if you get a full night’s sleep. For hygienic sleep, first set a time for sleep. At the fixed time you will sleep and wake up every day. Make a complete schedule of your sleep. Then sleep according to this schedule. Many good and quality doctors say that the time from 9 pm to 5 am is the best sleep time for the human body. The doctor further says that to stay healthy, seven hours of sleep is very beneficial and effective for the human body, so try to get at least seven hours of sleep every night.

If you do not fulfill your sleep according to the need of your brain, i.e. not sleeping the prescribed time for sleep to relax your brain, it can cause many diseases in you. If you have established a nightly sleeping routine. And if you sleep according to a daily routine, then it automatically creates a schedule in your brain and your brain gets used to sleeping at the time of this routine, then whether it is late or early depends on you. That you want to make your brain fit and healthy by sleeping on time or you want to make it sick by sleeping late.

Use an alarm to follow a sleep routine:

If you are used to sleeping late at night and waking up early in the morning, then it will be very difficult for you to follow the sleep routine. You can use up alarm to execute this routine. To create this routine for a couple of days, go to bed at whatever time you want at night, but wake up at the time you set during the day. This will make you sleep on time at night, it can come even earlier, if it doesn’t come on the first day, it will come on the second day. And in this way, you can use the alarm to wake up on time every day and make your sleep routine.

In addition, if you find it difficult to wake up at five or six in the morning, then you can also increase it by half an hour, but this not more. Then get up leave a little sleep so that you can fall asleep quickly at night. And in this way you can slowly change your bad sleeping habits. And slowly you can make your best sleep routine.

Peaceful environment for sleep:

Having a calm environment is very important for a hygienic sleep. So that when you sleep, your sleep is not disturbed. And you can get a full sleep. Avoid sleeping in a noisy place. Sleep in a quiet and peaceful place. Turn off the lights and darken the room. Because the light can irritate the eyes at night, which causes sleep disorders. Therefore, sleep in the dark and in a cool room.

In addition, you can take a bath with cold water before going to bed in summer or use AC etc. so that your body temperature remains normal and you can sleep peacefully only in your bedroom. Bring to sleep and complete your best sleep. Also, don’t do homework and other activities in the bedroom. Instead, do it outside the bedroom so that a clear connection between your mind and the sleep environment can be established. So that you start falling asleep as soon as you enter the bedroom.

Few labor activities before sleep:

Be sure to do some mind calming activities before going to sleep. After doing them, your mind will forget the tension and worries of the day and relax for some time.

There are many activities you can do before bed. Like you can make a routine of reading a book before going to sleep every night and then go to sleep. Your brain memorizes this routine of yours. He knows by reading your book that you are sleepy now. After that, you don’t need time to fall asleep and you fall asleep immediately. You can do many other activities besides reading a book. For example, exercising before going to bed at night will make you feel tired. Then you will fall asleep quickly and you can practice deep breathing before going to sleep. In this way, the stress of your mind will be reduced and your aggression will be relaxed.

According to the doctor, deep breathing activity before going to bed can be very effective for you as it will not only relax your muscles but also reduce your stress and tension and promote better sleep. Apart from this, you can also do yoga etc. to further improve your sleep hygiene.

Avoid consuming a few things before going to bed:

One hour or half an hour before going to sleep, turn off the mobile phone, TV, computer, etc. completely, because they emit very strong rays of light, which affect the eyes and health. The sleep routine may be disturbed, which may lead to sleep apnea. Be careful not to eat heavy food at night. Never use stimulants like caffeine and nicotine alcohol as they can disturb your sleep.

These are all important points that can help you achieve the goals of hygienic sleep. By following them, you can improve your sleep and enjoy a healthier life to the fullest. All of these techniques will help you adopt good sleep habits at the right time. Sleep is very important for the human body, so getting enough sleep is also very important and we should not be careless in matters of sleep and should take sleep and sleep problems seriously and take the necessary steps to get the best sleep. These techniques will not only improve your sleep routine but also keep you active and positive throughout the day.

What diseases can arise in you due to lack of sleep???

To lead a good and prosperous life, it is very important to have a healthy and healthy energy of the mind. That is not possible without a good and complete sleep. Yes!!You are not getting enough sleep according to your brain’s need, that is, as much time as your brain needs. Not getting enough restful sleep can cause many diseases in you.Ab8nd those diseases can be both mental and physical۔Not achieving a complete and optimal sleep as much as a sleep-up brain requires Not getting enough sleep can disturb your mind and you can suffer from many mental diseases.

Lack of sleep can adversely affect your health. And you may suffer from many mental and physical ailments.
Those mental and physical diseases are as follows:

Mental illnesses:

Irritability and anger
Depression & Anxiety
Mood disorder
Lack of concentration at work
Sleep over and over again
Memory loss
Lack of sleep

Physical diseases:

Headache and eye pain
Redness of the eyes and dizziness
High blood pressure
Diabetes
Cardiovascular diseases like heart attack and stroke
Risk of premature death
Affecting the digestive system

For Further Information visit the following articles:

About Author:

I’m Ayesha Iqbal, a student studying MBBS at Services Institute of Medical Sciences (SIMS) Lahore. I write about health for “GenZ Cares” because they care a lot about young people staying healthy. I do research and try new things to learn more about how to keep everyone feeling good. My articles focus on topics like nutrition, exercise, mental well-being, and ways to lead a healthier lifestyle. Through my writing, I aim to share valuable insights and practical tips that can make a positive difference in people’s lives.

05-Sleep Hygiene Techniques For Better Night Rest