The Sleep is as necessary as food for survival and oxygen for living, normally we discuss and hear people that they do not get proper sleep in routine of hectic stressful life. There’s a new term called “sleep hygiene” that reflects to a series of habits and rituals which can improve the ability to have a restful sleep.
In many developed nations there are Board certified sleep physicians recommend following a series of common-sense, healthy sleep habits to promote better sleep. They have series of counselling sessions with people seeking sleep remedies. These healthy sleep habits are a cornerstone of cognitive behavioral therapy, the most effective long-term treatment for patients with insomnia. These health sleep experts help and guide you the detrimental thoughts and behaviors that are preventing you from sleeping. It also includes techniques for stress reduction, relaxation and sleep schedule management.
Sleep specialists recommend that you follow the healthy sleep habits that are highlighted in this article. If you have difficulty sleeping or want to improve your sleep, try following these sleep hygiene tips. If your sleep problem persists, the AASM recommends that you seek help from the sleep team at an AASM accredited sleep center.
By Keeping these few Habits , one can achieve Sound Sleep, but these have to be followed like a strict time table !
- Keep a consistent sleep & Wakeup schedule. …
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- If you don’t fall asleep after 20 minutes, get out of bed.
- Establish relaxing bedtime rituals.
- Set your bedroom aside as a room for sleeping, not texting, reading, or watching TV.
- Go to sleep at the same time every night.
- Make your Bedroom silent as possible.
- Stop major mental activity, such as work you brought home with you, two hours before bedtime.
- Curtail eating two hours before bedtime.
- Maintaining a regular sleep-wake schedule
- Limit exposure to light in the evenings.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the late afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.