Sleep hygiene – this might be a term you’re familiar with, or you might have no idea what we’re talking about. Well, sleep hygiene is basically a term for habits and behaviors that can influence your sleep. It’s making sure that you get enough healthy sleep, and that you follow the best sleep practices available. Sleep hygiene encompasses a wide variety of lifestyle and environmental factors that can impact the quality and quantity of sleep you are getting each night.
Improving your sleep hygiene has many benefits that come with it. Some of these include better concentration, better focus, improved immune system, and increased energy levels.
Below we will discuss ways to improve sleep hygiene, what can harm your sleep hygiene, and how Relaxium Sleep is beneficial to your sleep hygiene.
Ways to improve sleep hygiene
There are various ways that you can improve your sleep hygiene:
- Try sticking to a consistent sleep routine, by going to bed and waking up at the same time each day. Unfortunately, this includes weekends too!
- Create a sleep-conducive environment by making sure that your bedroom is quiet, dark, and cool. Invest in a comfortable mattress and pillows to improve your space, as quality bedding can actually help enhance your quality of sleep. You may also want to consider using brown, pink, or white noise to help you relax.
- Try to avoid consuming caffeine, alcohol, and large meals before bedtime. These things before bed can often disrupt sleep.
- Limit exposure to screens before bedtime. The blue light that is emitted by these devices can interfere with the production of melatonin, the sleep promoting hormone.
- Engage in physical activity during the day. Try to aim for at least thirty minutes of regular exercise, to improve sleep quality. Make sure to not be exercising too closely to bedtime, as the stimulation can cause an increase in body temperature, adrenaline levels, and heart rate. It’s important to find the perfect balance that allows you to exercise daily, but still make sure you are able to get to sleep each night.
- Establish a relaxing bedtime routine. This can involve taking a warm bath or reading your favorite book at night, to signal to your body that it’s time to wind down and get ready to sleep.
- Try to avoid naps late in the day. Napping too late in the day will make it much harder for you to get to sleep at night because it will impact your natural sleep cycle. Overall, power naps (between 10-20 minutes) are very beneficial!
What can disrupt sleep hygiene
There are several factors to avoid in order to keep your sleep hygiene uninterrupted. Some of these factors include:
- Excess screen time: Too much screen time will not only increase your susceptibility to harmful blue lights, but it will also most likely cause extra stress and anxieties right before bedtime.
- Irregular sleep schedule: Not sticking to a consistent sleep schedule will cause your sleep hygiene to suffer.
- Stimulants: Consuming any amount of caffeine, nicotine, or alcohol before bedtime can interfere with sleep quality and duration.
- Uncomfortable sleep environment: A sleep environment that is too hot, cold, or noisy can disrupt sleep.
- Stress: High amounts of stress can often cause us to toss and turn at night, and might even cause us to wake up in the middle of the night.
- Medications: Some medications can affect sleep quality and duration.
- Physical discomfort: Chronic pain, discomfort, or medical conditions can prevent an individual from getting a good night’s sleep.
Sleep Facts
Maintaining a regular sleep schedule and keeping your sleep hygiene intact is crucial! Here are some fast facts and statistics about insufficient sleep that prove this point:
- About 50-70 million Americans struggle with sleep disorders
- 1 in 3 adults do not regularly get the recommended amount of uninterrupted sleep they need each night
- Women have a lifetime risk of insomnia that is 40% higher or more than men
- 35.2% of all adults in the United States report sleeping on average for less than seven hours per night
- People with a college degree or higher get the most sleep, 72%, while unemployed or those who are unable to work are much lower, between 51% and 60%.
Some other interesting points about sleep hygiene are: good sleep hygiene can reduce stress, good sleep hygiene can help you lose weight, good sleep hygiene can help strengthen your immune system, and good sleep hygiene can actually help to improve your mood!
How Relaxium Sleep can improve sleep hygiene
Relaxium Sleep can help improve your sleep hygiene. Relaxium Sleep is a safe and effective non-habit forming sleep supplement. It uses a perfect synergistic blend of ingredients that allows you to fall asleep quicker, stay asleep longer, and wake up feeling refreshed and rejuvenated. Relaxium Sleep uses a unique formula designed to help regulate the natural sleep cycle, relax the body, and calm the mind.
By following these and other sleep hygiene best practices, you can create the conditions for a good night’s sleep and help to ensure that you are getting the rest you need to feel your absolute best!
To restful and healthy days ahead,
The Relaxium Team
* These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease
Sources:
[1] Sleep Health (www.nhlbi.gov)
[2] Statistics About How We Sleep (sleepfoundation.org)
[3] Shocking Sleep Statistics and Trends for 2023 (sleepadvisor.org)