What is Sleep hygiene that promotes good quality Sleep?

Sleep hygiene means a set of discipline practices and habits that promotes good and adequate quality sleep.

 Good sleep hygiene helps you sleep faster, stay asleep longer, and be refreshed and alert.

Examples of good sleep hygiene practices:

A schedule for sleeping: Going to bed and waking up must be the same every day, even on weekends.

Timetable to Go Bed: Plan a suitable sleeping time daily so that your body gives you a signal to sleep. One can include reading books, taking a warm bath, or listening to calming music.

Make your bedroom comfortable: Your bedroom should be calm, quiet, and dark. Use earplugs to block out unwanted noise.

Caffeine and alcohol: Avoid caffeine and alcohol before bedtime as they alert the nervous system, interfering with sleep.

Avoid large meals and exercise before bedtime:  Eating a heavy meal or after exercise, it is harder to fall asleep.

Limit screen time before bedtime: The screen emits blue light, which disrupts sleep. Therefore, before going to bed, avoid using electronic devices at least 1 hour before.

By the above sleep hygiene practices, one can improve sleep quality and enjoy the many benefits of a good night’s sleep.

If one still has an issue, then please do the following:

Exercise regularly: Regular exercise is a boon to sleep quality and duration.

Manage stress: Stress and anxiety are the enemy of sleep. Deep breathing exercises and meditation etc help in managing stress 

Cognitive-behavioral therapy (CBT): This therapy treats sleep disorders by addressing the thoughts and behaviors contributing to the problem.

Treatments:  In extreme conditions, medication is prescribed by  A well-qualified healthcare professional to treat a sleep disorder 

SLEEPING DISORDER

Sleep disorders affect the quality, duration, and timing of sleep.

different types of sleep disorders and a variety of factors are responsible for the same:-

 lifestyle habits, medical conditions, and mental health disorders.

Some common disorders are as follows:

#Insomnia:  is the most common sleep disorder, here difficulty falling asleep or staying asleep.

#Sleep apnea: when During sleeping the breathing stops and starts many times 

#Restless leg syndrome: A condition where the uncontrollable urge to move the leg while sleeping.

#Narcolepsy: A neurological disorder characterized by sudden sleep attacks during the day.

#Circadian rhythm disorders: Conditions in which the body’s internal clock did not work properly, leading to sleep problems.

#Parasomnias: Unusual behaviors during sleep:- sleepwalking, night terrors, and sleep talking.

If experiencing symptoms of a sleep disorder, then speak to a healthcare provider. They will diagnose the type of sleep disorder and provide appropriate treatment options. 

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