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The dos and don’ts of sleep hygiene for a healthier you

Getting enough sleep every night is imperative for our overall health and well-being. It allows our bodies to rest, recuperate, and regenerate. However, many of us struggle to get the recommend 7-9 hours of sleep per night. This is where sleep hygiene comes into play. Sleep hygiene is the set of practices and habits that promote good quality sleep. Here are some dos and don’ts of sleep hygiene for a healthier you.


1. Stick to a regular sleep schedule: Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep.

2. Create a relaxing bedtime routine: Develop a routine that allows you to unwind and relax before bed. Activities such as reading or taking a warm bath can help signal to your body that it’s time for sleep.

3. Make sure your sleep environment is conducive to sleep: Keep your bedroom dark, cool, and quiet. Invest in comfortable bedding and a supportive mattress that will help you stay comfortable all night.

4. Exercise regularly: Regular exercise can help improve sleep quality. However, avoid vigorous exercise too close to bedtime, as it can make it harder to fall asleep.

5. Manage stress: Stress and anxiety can keep you up at night. Practice stress management techniques such as deep breathing, meditation, or yoga to help you relax and wind down before bed.


1. Don’t consume caffeine too late in the day: Caffeine is a stimulant that can impact sleep. Avoid consuming caffeine-containing beverages such as coffee or tea too close to bedtime.

2. Don’t use electronics in bed: The blue light emitted by electronic devices can suppress melatonin production, making it harder to fall asleep. Avoid using electronics such as smartphones, tablets, or laptops in bed.

3. Don’t eat a heavy meal close to bedtime: Eating a large meal close to bedtime can cause discomfort and interfere with sleep. If you are hungry, opt for a light snack instead.

4. Don’t consume alcohol close to bedtime: While alcohol may help you fall asleep, it can also disrupt sleep later in the night. Avoid consuming alcohol close to bedtime.

5. Don’t nap too much: While napping can help boost energy and productivity, it can also interfere with nighttime sleep. If you must nap, limit it to 20-30 minutes and avoid napping too late in the day.

In conclusion, good sleep hygiene is essential for optimal health and well-being. By implementing these dos and don’ts, you can improve the quality and quantity of your sleep, leading to a healthier, happier you.


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