Sleep Well. Sleep Wise. Live Strong

Sleep plays a vital role in our well-being. The way we sleep, the duration, the frequency of waking up and other sleep related issues directly affects our physical and mental health in the long run. On an average, we spend 30% of our lives asleep. Sleep is a highly complex state that arises from an interaction between multiple areas of the brain. This complexity makes it prone to disturbance. Sleep problems are not just limited to not being able to fall asleep, complete sleep or excessive sleepiness during day time. Long term effects can include poor memory and vigilance, reduced mental reaction times, depression, obesity, increased blood pressure, reduced immunity, and even greater risk of cancer. 

Though most of us know the importance of sleep, we tend to take it for granted. In fact, only few people know the correct way to sleep. and even lesser people follow good sleeping habits or sleep hygiene. So let’s review a few important aspects of sleep hygiene. 

What is sleep hygiene? 

Our behaviour and day-to-day activities have a major impact on our sleep. Sleep hygiene includes a variety of practices, behaviours and habits that are necessary to have a night of good sleep. It has been proven that following sleep hygiene is the most effective way of treating insomnia.

Why is sleep hygiene important? 

It improves physical and mental fitness, productivity at work and hence overall quality of our life.

What are the signs of poor sleep hygiene?

Frequent sleep disturbances and daytime sleepiness are the most common signs. These can in turn lead to poor work performance, poor progress at schools for children, lack of concentration and many other problems which seem completely unrelated to sleep. 

What age group is this sleep hygiene helpful for?

Sleep hygiene is helpful for all. Both Children and adults can benefit from practising good sleep habits. 

Are daytime naps good for health? 

Although the answer to this is not clear, it can be safely said that if the daytime naps starts affecting the night sleep then it is a sure no. However, daytime naps of around 20 - 30 minutes can help improve mood, alertness and performance. Never take naps after 3 pm in the evening. It is worth noting that daytime naps cannot compensate for the inadequate night time sleep. 

Is it right to have a TV in our bedrooms? 

No. Bright light emitted from the TV can affect your sleep and also your ability to fall asleep. This is true for mobile phones too. 

What other tips can I follow to improve my sleep? 

  1. Follow the same sleep schedule. This means getting up at the same time everyday, even on holidays. 
  2. Don’t go to bed unless you are sleepy. If you cannot fall asleep for about 20 minutes while you are in bed, get out of your bed. Read a book or listen to some soft music. Go to bed only when you are sleepy. 
  3. You should aim for at least 7 to 8 hours of sleep everyday. 
  4. Bedrooms should be quiet and relaxing. This includes comfortable mattresses. Least disturbances from the noise around, low lights, and a very comfortable temperature.
  5. You should limit exposure to the bright light in the evenings. 
  6. Do not eat a large meal before bedtime. 
  7. Avoid consuming coffee/tea in late afternoon or evenings. 
  8. Avoid consuming alcohol before bedtime. 
  9. Avoid cigarette or any other nicotine products before bedtime.
  10. Reduce your fluid intake near bedtime as you have to frequently wake up for toilet visits. 
  11. Avoid intense exercise within 6 hours before your bedtime. 

If you have any further queries please visit us at PEOPLE TREE Hospitals, Yeshwanthpur.