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Maintaining Good Sleep Hygiene

Sleep

Published on

31st Jul 2017

Maintaining Good Sleep Hygiene

Sleep hygiene refers to the combination of routine habits that are necessary to get sufficient and good quality sleep as required by your body. Sleeping well is important as it can help you feel refreshed and energetic throughout the day.

Exercise

Keep your body physically active by engaging in regular exercise, preferably during the afternoon. Exercising in the afternoon leads to an increase in adrenaline in your system, which gradually decreases as night- time approaches. This in turn helps to ensure that you get deep sleep at night.

Avoid heavy meals and stimulants

Have a light meal before bedtime. It is also advisable to avoid the use of any kind of stimulants like coffee, chocolate, alcohol or cigarettes 4 to 6 hours before bedtime.

Maintain a regular sleep schedule

Try maintaining a sleep routine by sleeping and waking up at a decided time every day (give or take 20 minutes).

Avoid long naps

For a good night’s sleep, try to avoid long daytime naps of more than 20 minutes, because they can interfere with the sleep you want to get at night.

Create a relaxing sleep environment

It is recommended that you keep your bedroom at an optimum temperature and lighting. Also keep electronics such as computers, TVs and phones out of the bedroom. Objects that stimulate and excite your mind can affect the levels of melatonin, which is a hormone responsible for regulating your body's internal clock.

Pre-bedtime routine

Relax your body by following a pre-bedtime routine which can include meditation or a warm bath.

Do not keep checking your watch

Regularly checking to see how much time you have left to sleep can create anxiety, which may impair your ability to sleep well.

Only go to sleep when you are truly sleepy

When you go to bed before you’re sleepy, being unable to sleep can cause frustration - which will only keep you awake longer. If you cannot fall asleep, get out of bed, go to another room and do something relaxing like reading or listening to music until you are tired enough to sleep.

Ban blue light in the bedroom

Studies have shown that the blue light from a cell phone, laptop, or digital clock resting on your bedside table upsets the body's biological clock and affects your ability to fall asleep.Dim the lights

A brightly lit room is not conducive to sleeping. Dim the lights at least half an hour before you go to sleep. Make the bedroom dark using thick curtains or blackout blinds. If that is not possible, wear a sleep mask.

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If you feel you are experiencing any of these difficulties, we would urge you to seek help at the nearest hospital or emergency room where you can connect with a psychiatrist, social worker, counsellor or therapist in person. We recommend you to involve a close family member or a friend who can offer support.

You can also reach out to a suicide hotline in your country of residence: http://www.healthcollective.in/contact/helplines
About Amaha
About Us
Careers
Amaha In Media
For Therapists
Contact Us
Help/FAQs
Services
Adult Therapy
Adult Psychiatry
Children First Services
Couples Therapy
Self-Care
Community
Psychometric Assessments
Conditions
Depression
Anxiety
Bipolar Disorder
OCD
ADHD
Social Anxiety
Women's Health
Professionals
Therapists
Psychiatrists
Couples Therapists
Partnerships
Employee Well-being Programme
Our Approach & Offerings
Webinars & Workshops
College Well-being Programme
LIBRARY
All Resources
Articles
Videos
Assessments
Locations
Bengaluru
Mumbai
New Delhi
ISO Icon
HIPAA Icon
EU GDPR Icon
Build a good life for yourself
with Amaha

Best App
for Good

on Google Play India
Awarded "The Best App for Good" by Google Play in 2020
PlayStore Button
AppStore Button
©
Amaha
Privacy Policy
Terms & Conditions
Cancellation Policy
Sitemap
Hall of Fame
Amaha does not deal with medical or psychological emergencies. We are not designed to offer support in crisis situations - including when an individual is experiencing thoughts of self-harm or suicide, or is showing symptoms of severe clinical disorders such as schizophrenia and other psychotic conditions. In these cases, in-person medical intervention is the most appropriate form of help.

If you feel you are experiencing any of these difficulties, we would urge you to seek help at the nearest hospital or emergency room where you can connect with a psychiatrist, social worker, counsellor or therapist in person. We recommend you to involve a close family member or a friend who can offer support.

You can also reach out to a suicide hotline in your country of residence: http://www.healthcollective.in/contact/helplines