How sleep hygienic are you?

On an average, ordinary human beings sleep 8 hours a day; that’s one third of their lives! So if you are 30 you have slept for 10 years already! And if you live 30 more you are going to sleep for 10 more for sure. (at least you need to). Now that’s a long time so we ought to use that time rightly. If we are alive we should live right. And if we need to spend this big chunk of time sleeping then we ought to sleep right. We try to be as hygienic as possible generally in life. Personal hygiene, environment, food; everything gets its due share of our attention. But sleep? Are we even aware of sleep hygiene?

dreaming of sound sleep

Sleep hygiene comprises of simple (like all other hygiene measures such as washing your hands to remove the bacteria…) tips that make your sleep clean and sound. These ought to be followed as regularly as brushing your teeth. Time to get hygienic!

Fix a bedtime and an awakening time.

Do not be one of those people who allow bedtime and awakening to drift. Your body "gets used" to falling asleep at a certain time, only if this is fixed. Even if you are not working, this is a component of good sleeping habits.

Avoid napping during the day
If you nap throughout the day, you will not be able to sleep at night. The late afternoon for most people is a "sleepy time." Many people will take a nap at that time. This is not a bad thing provided you limit the nap to 30-45 minutes
Avoid alcohol 4-6 hours before bedtime
Many people believe that alcohol helps them sleep, it's the biggest myth. Alcohol has an immediate sleep-inducing effect, but it wears off in no time and disrupts your sleep (sleep fragmentation). Few hours later as alcohol levels start to fall, there is a wake-up effect.

Avoid caffeine 4-6 hours before bedtime
This includes caffeinated beverages such as coffee, tea and many sodas. It also includes chocolate, so be careful of what desserts you choose especially at night. Some of us are more sensitive than others to caffeine impacts on our body systems.
No spicy, sugary food 4-6 hours before bedtime
Heavy foods cause a strain on the digestive system and activate you keeping you alert and awake. These can affect your ability to stay asleep (they fragment your sleep)
Exercise regularly, but not right before bed
Regular exercise, particularly in the afternoon, can help deepen night sleep due to the surge and then decline in the adrenaline. Strenuous exercise within 2 hours before bedtime decreases your sleep ability.
Look around and see where you sleep
Use comfortable bedding. Uncomfortable bedding can prevent good sleep.  Find a cozy temperature for sleeping; keep the room well ventilated. If your bedroom is too cold or too hot, it can keep you awake. A cool (not cold) bedroom is often the most conducive to sleep. Block out all distracting noise, and eliminate as much light as possible.
Reserve the bed for sleep and sex
Don't use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping. It will remember to sleep when you do so. Your body knows its habits more than you are consciously aware of.
Getting ready for bed
Try a light snack before bed. Warm milk and foods high in tryptophan, bananas, may help you to sleep. You should also practice relaxation techniques before sleeping. Yoga, deep breathing may help relieve anxiety and reduce muscle tension.
Getting up in the middle of the night
If you get up in the middle of night and cannot get back to sleep within 15-20 minutes, then do not remain in the bed "trying hard" to sleep. Get out of bed. Leave the bedroom. Read, have a light snack, do some quiet activity, or take a bath. You will generally find that you can get back to sleep 20 minutes or so later. Do not perform challenging or engaging activity such as office work, housework, etc. Do not watch television.
A word about television
Many people fall asleep with the television on in their room. Watching television before bedtime is often a bad idea. Television is a very engaging medium that tends to keep people up. We generally recommend that the television not be in the bedroom. An hour before the appropriate bedtime, the TV should be turned off . Music is a less engaging medium than TV, this is probably a better idea
Leave some things behind
Leave your worries about job, wife, daily life, etc., behind when you go to bed. You can Assign a "worry period" during the evening wherein you can deal with these issues. Establish a pre-sleep ritual: it can be anything at all such as a warm bath or reading. Get into your favorite sleeping position (something you can identify over time. If you don't fall asleep within 15-30 minutes, go into another room, and read.
Other factors
Several physical factors are known to upset sleep. Arthritis, acid reflux with heartburn, menstruation, headaches and hot flashes. Psychological and mental health problems like depression, anxiety and stress are often associated with sleeping difficulty. Sometimes difficulty staying asleep may be the only presenting sign of depression. You need to address these issues so you get the best help possible. Many medications can cause sleeplessness as a side effect. Keep track. Correct what you see wrong. It's time to wake up and realize the importance of sleep!

click here for more on sleep and its importance