Sleep hygiene refers to the habits and environmental conditions that help ensure good sleep quality.
Basic principles of sleep hygiene
Here are the basic principles of sleep hygiene:
Regular Sleep Schedule
Try to go to bed and wake up at the same time every day.
A Comfortable Environment
Make sure your sleeping environment is dark, cool and quiet.
A Suitable Mattress and Pillow
Using a comfortable mattress and pillow is important.
Reducing Screen Time
Avoid screens such as phones, computers and televisions for at least an hour before bed.
Caffeine and Alcohol Consumption
Avoid caffeine and alcohol for several hours before bed.
Relaxation Techniques
Practise relaxation techniques such as meditation, deep breathing or gentle stretching before bed.
Physical Activity
Regular exercise improves sleep quality; however, avoid strenuous exercise just before bed.
Eating Habits
Avoid heavy meals before bed; a light snack may be enough.
These habits can improve your sleep quality and your overall health.
