Hygiene usually refers to behaviors that can improve cleanliness and lead to good health, such as frequent hand washing, face washing and bathing with soap and water.
In many parts of the world, it is difficult to enforce personal hygiene etiquette due to the lack of clean water and soap. Many diseases may spread if the hands, face, or body are not properly washed at critical times.
What is sleep hygiene?
Sleep hygiene is a variety of practices and habits that are necessary for good night sleep and full-day alertness.
Why is it important to practice good sleep hygiene?
Getting healthy sleep is important for both physical and mental health. It also improves productivity and overall quality of life. From children to the elderly, everyone can benefit from developing good sleep habits.
How to improve sleep hygiene?
One of the most important sleep hygiene habits is to spend the right time sleeping in bed, not too little or too much. As you age, sleep needs vary and are affected by lifestyle and health.
However, there are suggestions to provide guidance on how much sleep you usually need. Other good sleep hygiene habits include:
- Limit daytime naps to 30 minutes. Naps don’t make up for lack of sleep at night. However, a short 20-30-minute nap can help improve mood, alertness, and performance.
- Avoid irritants such as caffeine and nicotine, close to bedtime. When it comes to alcohol, moderation is key 4. While alcohol is well known to help you fall asleep faster, too much before bed can ruin your sleep due to the body starting to process alcohol in the second half of the night.
- Exercise to promote high-quality sleep. Only 10 minutes of cardio (such as walking or cycling) can greatly improve the quality of night sleep. For the best night’s sleep, most people should avoid hard workouts near bedtime. But the difference between the effects of intense nighttime exercise on sleep and people is that, therefore, find out what is best for you.
- Avoid foods that may be damaged before going to bed. Large or rich foods, fat or fried meals, spicy dishes, citrus fruits and carbonated drinks can trigger indigestion in some people. When this condition approaches bedtime, it can cause painful heartburn to disrupt sleep.
- Ensure sufficient exposure to natural light. This is especially important for people who may not take risks often. Daytime exposure to sunlight and nighttime darkness helps maintain a healthy sleep cycle.
- Establish a regular relaxing bedtime routine. Regular nighttime routines help the body recognize before bed. This may include taking a shower or bathing, reading or stretching lightly. If possible, try to avoid emotional conversations and activities before trying to fall asleep.
- Make sure the sleeping environment is pleasant. The mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees to give it the best sleep. Bright lights on the lights, phones and TV screens can make falling lights difficult, so turn off these lights or adjust them if possible. Consider using power outage curtains, eyeshadows, earplugs, “white noise” machines, humidifiers, fans and other devices that can make the bedroom easier.
Also read: The meaning of personal hygiene
What are the signs of poor sleep?
Frequent sleep disorders and daytime lethargy are the most convincing signs of poor sleep. Additionally, if you spend too long falling asleep, you should consider assessing your regular sleep and modifying your bedtime habits. Just a few simple changes can make the difference between good night’s sleep and throwing and turning nights.
Better sleep tips
Some habits that can improve your sleep health:
- Stay consistent. Go to bed at the same time every night and get up at the same time every morning, including weekends
- Make sure your bedroom is quiet, dark, relaxed, and comfortable
- Remove electronic devices such as TVs, computers and smartphones from the bedroom
- Avoid big meals, caffeine and alcohol before bedtime
- Do some exercise. Being physically active during the day can help you fall asleep easier at night.
How to practice good sleep hygiene
Now that you know what sleep hygiene is and why it is important to your overall health, you may want to know how to create and practice good sleep hygiene behaviors.
There are several easy-to-implement steps you can take every day that will directly affect your sleep quality. Let’s take a look at a typical day and see how you can start merging changes to help you build a better sleep plan.
morning
From the morning, you need to wake up and take that cup of Joe out. Eating caffeine, alcohol or nicotine nearby can stimulate your body to stay awake.
By incorporating cappuccino into AM, you will avoid disrupting your night sleep cycle. You also want to exercise no later than noon. If you exercise too late during the day, your body won’t be fully prepared to go to sleep before bed.
afternoon
The afternoon is coming, do you want to take a nap every day? Depending on your sleeping condition, this can be a good or a bad thing. You need some time to sleep so that you can feel your best every day.
For some, this means they take a little bit of a nap but can still sleep all night and spend the day awake and refreshing. However, if you are taking a nap and find it impossible to fall asleep or fall asleep at night, you will need to reduce your daily nap. If you do want to take a nap, it is recommended to take a nap during the day until 30 minutes.
night
The hours of the evening usually mean that big weekdays are considered tomorrow, but it is important to take positive steps to avoid considering these types of stressors. Thinking about work, money or stressful situations before going to bed may release cortisol and keep you alert rather than sleepy.
Instead of a common source of stress, try reading, perform quiet activities (such as crosswords or table puzzles), or write in a diary to relax and relax before bed.
Try to avoid reaching late-night snacks; it may give you enough energy to prevent you from falling asleep. Avoiding night snacks can eliminate common nighttime disorders such as heartburn or indigestion, which may keep you awake.
You also need to hit the urge to check your phone or turn on your TV before going to bed. Lights and information can stimulate, allowing you to wake up for longer than your body wants.
If you are not sleepy, try taking a shower. The rise and fall of blood pressure will put your body and mood in trouble.
Before bed
Once you’re finally going to bed, make sure your bed is comfortable and the room temperature is between 65 and 75 degrees Fahrenheit. Your bedroom should be a shelter for sleeping with your partner and having a romantic time.
You should not enter your room for entertainment or work. Making your bedroom as dark as possible is also crucial. This includes drawing the shutters to reduce exterior lights, turning off any LED lights, and even moving away from view toward the alarm clock.
Finally, make sure you sleep at the same time every night, give or spend 20 minutes and wake up at the same time every morning. This allows your body to maintain a sleep schedule by predicting how much sleep it can expect.
If your cat or dog likes to urge in bed, but they toss all night, turn around and pigs, can give them their own sleep accommodation. When pets wake us up at night, they can cause our sleep cycle to be unbalanced, resulting in poor quality.
Also read: Personal Hygiene: Benefits, Creating Routines, in Kids and More
Keep up with your sleep hygiene
Like most things in life, sleep hygiene requires daily maintenance and care. Make sure to create a routine and stick with it every day. Improving your sleep is the most important thing you can do for your overall health, so you want to give the proper attention every day.
Stick to these sleep hygiene tips and soon you will start to feel good rest regularly.
Poor hygiene: symptoms, signs, causes and treatment
Poor hygiene may be a sign of self-judgment, an incompetence or reluctance that cannot meet individual needs. Poor hygiene is often accompanied by certain psychological or emotional disorders, including severe depression and psychosis.
Dementia is another common cause of poor hygiene. Others may develop poor hygiene habits due to social factors such as poverty or insufficient social support.
Physical disability can also interfere with a person’s ability to take care of himself and may cause an individual to be unable to participate in personal hygiene. Although antipsychotics and antidepressants are used when certain mental illnesses are the cause of this behavior, there are no treatments for hygiene.
Other causes of poor hygiene
- Brain trauma
- Delusional disorder
- Psychiatric disorders caused by drugs
- Lack of social support
- Physical disability
- poor
- Vascular dementia
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