Sleep and sleep hygiene have a huge impact on our daily lives.
Regardless of what you do for a living, if your body is not properly resting and meeting its specific needs, you will underperform in life.
Fortunately, the vast majority of people don’t need overly complicated treatments to get a good night’s sleep.
Here are top questions answered by sleep experts.
What is sleep hygiene?
Sleep hygiene is a commonly used term to describe the Describe actions and habits that can be taken to ensure you get enough sleep.
The goal of sleep hygiene is to promote healthy sleep habits, which in turn reduces the risk of poor mental and physical health .
Some examples of poor sleep hygiene include drinking caffeinated beverages, watching TV, or consuming large amounts of food or alcohol before bed.
On the other hand, good sleep hygiene includes habits of falling asleep without watching TV or gadgets, going to bed at the same time every day, and not taking naps during the day.
What are the health benefits of good sleep?
Poor sleep health and declining mental well-being have become more common over the past decade as consumers have become more open to such issues.
Research by FMCG gurus underscores this as only 56% of consumers worldwide say they are satisfied with the quality of sleep they get every day. Improving the quality of sleep has become a priority for consumers as they seek to take care of their overall health and well-being.
Consumers are embracing a holistic approach to health, recognizing that all aspects of health are interconnected.
An important health benefit of good quality sleep is a better digestive system. The study shows that four out of ten consumers say there is a direct link between good digestion and good sleep patterns.
As a result, consumers believe that by improving sleep quality, you not only improve mental well-being, but also other important factors in health areas such as digestive health.
– FMCG gurus
What are the most common sleep disorders?
The most common sleep disorders are insomnia, obstructive sleep apnea, restless legs syndrome and narcolepsy.
Insomnia is the most common sleep disorder, with approximately 30% of adults experiencing short-term insomnia.
The first line treatment for insomnia and other sleep disorders is CBT-I (Cognitive Behavioral Therapy for Insomnia) and Sleeprate offers a digital CBT-I solution to improve sleep for businesses and individuals.
What makes an ideal environment for good sleep?
Sleep seems to be a time to let go Your brain and body finally “switch off” after a busy or stressful day, but it’s well known that during sleep the brain works even harder to carry out important processes related to health and performance.
To get the most out of your time in bed, it is important to create an ideal sleep environment that supports optimal recovery and the efficiency of these processes.
In our always-on world, many people use their bedroom to work, eat, or check their phone just minutes before their head hits the pillow, leaving the body in an aroused state holds.
An ideal sleeping environment includes a dedicated space for sleeping, maintaining a room temperature between about 28 and 22 degrees Fahrenheit, minimizing light (including that emitted by televisions and other electronic devices), and sound stimulation.
It is also recommended to establish a consistent bedtime routine and sleep schedule to fine-tune the body’s natural and internal clock (circadian rhythm).
How important is it to set good times?
It is very important that people of all ages have set bedtimes for the most part.
Although it doesn’t have to be exactly the same every night, try to get to bed within about an hour of your normal bedtime every day of the week (including weekends).
You’ll fall asleep faster when your body’s circadian rhythm is predictable, which also helps you wake up around the same time each morning.
– Sleeptastic Solutions
How does stress affect sleep?
Stress and sleep don’t mix well.
Stress is particularly linked to increases in cortisol, also known as the “stress hormone”.
When cortisol levels rise, it disrupts your body’s natural sleep-wake cycle, meaning you have a harder time both falling asleep and staying asleep.
The most effective way to control your cortisol levels is to practice relaxation breathing techniques such as the 4-7-8 method or the Papworth method.
– Sleep authorities
What relaxation techniques would be good?
A great way to relax and calm the mind before bed is to practice some breathing techniques to practice .
Box breathing or the 4-7-8 breath are two techniques I use frequently to activate the parasympathetic nervous system and put you in a calmer state.
Be careful not to overeat or consume too much alcohol before bed, as processing a heavy meal and metabolizing alcohol can interfere with deep sleep.
Avoiding screen exposure and blue light 1-2 hours before bed is probably one of the best (and most challenging) things you can do to relax and get a better night’s sleep worries!
Hang up the phone, grab a good book and soothing essential oils for a good night’s rest.
– Dr. Zarya Rubin, MD, Wild Lilac Wellness
How important are beds and pillows for a good night’s sleep?
The type of pillow and mattress you sleep on can have a significant impact on the quality of your sleep.
Without proper spinal pressure relief and alignment, you could be faced with sleep loss and physical pain.
Finding the pillow and mattress that works best for your body type and preferred sleeping position will support a good night’s sleep.
– The mattress nerd
What can you do during your day to help you sleep better?
I believe that falling asleep quickly and staying asleep has a lot to do with a restful one mind has to do .
When you think about tasks, to-dos and tomorrow, your mind will not be calm and you will have trouble falling asleep.
Learn to meditate late in the day, put your mobile device down at night, and remove stimulation late in the day are all quick wins to calm down.
There is a concept called sleep hygiene.
– Take 2 minutes
Is cognitive behavioral therapy good for sleep?
CBT-i (Cognitive Behavioral Therapy for Insomnia) is incredibly beneficial for improving insomnia.
It’s about how we perceive things (cognition) and how we react to them (behaviour).
For insomnia, we work to change beliefs and feelings about falling asleep, staying asleep and overall sleep quality.
The behavioral component looks at the things people do before going to bed, when trying to fall asleep, back to sleep, and after waking up.
– Kick Health
These tips can probably help you improve your sleep quality as they are tried and true methods used by professionals, but almost everyone has the occasional sleepless night.
If you’re having constant problems, it’s always a good idea to see your doctor. Identifying and treating the underlying causes can help you get the better sleep you deserve.
A version of this article originally appeared on Porch.com.