Importance of Sleep Hygiene: Creating a Better Bedtime Routine

Do you ever get into bed completely worn out, only to find yourself thinking about everything at once? You are not alone. For this reason, many adults cannot sleep; they feel tired all day, thus being unproductive. Though multiple factors can affect sleep quality, one of the most important ones is hygiene related to sleep and the best beds.

Put, sleep hygiene entails your sleeping habits as well as routines. These behaviors can determine how fast you fall asleep, how soundly you slumber, or how refreshed you might be when you wake up.

That means if you want no more bags under the eyes and to wake up with an open smile on the most comfortable mattresses, below is what should guide how you prepare for bed taking through a lovely way towards dreamland that leaves you feeling like paradise after getting up.

What is Sleep Hygiene?

Sleep hygiene refers to the healthy habits and practices that help you get a good night's sleep. This incorporates more than just pre-bedtime activities; it involves daily routines or behaviors. An individual needs good sleep hygiene since quality sleep is crucial for their mental health, physical condition, and life standards.

Why is Sleep Hygiene Important?

Though some individuals may boast about being able to do without much sleep, most adults need 7-9 hours each night. Research has shown that when people skimp on their nightly snooze sessions, the brain tends to accumulate toxins that might boost the chances of acquiring Alzheimer’s disease. Chronic sleeping problems have also been associated with diseases such as hypertension, arrhythmias, and obesity, among others.

So, yes, quality sleep is essential. Maintaining a suitable environment for rest via proper sleep hygiene ensures the body receives sufficient rest.

“We talk about dieting and exercise, but we seem not to remember that another part of our lives should be addressed too: sleep,” reveals Dr Foldvary-Schaefer. “We’ve developed bad bedtime routines which prevent us from having sound sleep.”

Tips for Better Sleep Hygiene & a Better Bedtime Routine

1) Setting the Stage for Sleep Success

Think of your bedroom as a sleep sanctuary. Through its design, it should be seen as a place of comfort and rejuvenation to facilitate serene slumber. Invest in the top most comfortable mattresses that provide proper back support. 

We recommend checking out our Sleepwell Pro Nexa Mattresses, known for their luxurious feel and ability to cradle your body comfortably. You can also order mattresses online from Sleepwell!

Next, make sure your bedroom is cool, dark, and quiet. Aim for a temperature between 60 and 67 degrees Fahrenheit. Block out any light with blackout curtains or an eye mask. A sound machine can help cover up unwanted noises.

2) Power Down and Unwind

In the hour or two before bedtime, avoid any stimulating activities. Stop using your phone, and do not bother yourself with office mail now. Trauma specialists have confirmed that blue light released by electronic gadgets interferes with sleep patterns such that it causes difficulty in falling asleep.

Instead, choose activities that calm the body down to signal bedtime is coming up soon. These are some examples:

Unplug and unwind with a book: Cuddle up with an enthralling novel or find solace in a soothing poetry collection.
Take a warm bath: As body temperature drops, soaking in warm water will mimic natural temperature decline during sleep, thus making you feel tired enough to retire.
Stretch away anxieties: Gentle yoga moves can help reduce stress, anxiety, and depression, among others, resulting in relaxation before sleeping.
Practice mindfulness: Deep breathing or meditation can quiet a racing mind and promote relaxation.

3) Make Your Sleep Environment Comfortable

Your sleep environment plays a significant role in how well you sleep. Keep your bedroom calm, dark, and quiet. A comfortable mattress and pillows are also essential.

If you're looking for the best mattress to buy, consider our Sleepwell Pro FitRest Mattress collection. It’s designed with a balance of luxury and comfort, using Indian technology and European fabric to provide the best sleep.

4) Creating a Calming Routine

A regular bedtime routine informs your body that it is time to relax before going to bed. Here are some of the steps you can include:

Have warm bath or shower: The decrease in body temperature after having a hot shower imitates the natural dip in temperature that occurs during sleep, making one feel sleepy.
Dim the lights: Lowering the lights in your bedroom helps to produce melatonin, a hormone that regulates your sleep-wake cycle.
Listen to calm music: Soothing music can ease anxiety and promote relaxation.
Practice Relaxation Techniques: Techniques such as deep breath-ins and progressive muscle relaxations help you empty your mind when you want to go to sleep.

5) Don't Forget the Power of Exercise

Regular exercise is a method for bettering all of your sleep habits. Don’t do heavy exercises just before you sleep because it will have the opposite effect on you. Instead, opt for moderate exercises earlier during the day or evening.

What Not to Do Before Bedtime

Big meals and snacks: Eating lots of food just before bed makes falling asleep difficult and may cause heartburn.
Caffeine And Alcohol: While caffeine can provide immediate energy, it often prevents sleep later in the evening. Alcohol initially makes people drowsy but interrupts their sleep throughout the night.

6) Listen to Your Body

If you lie awake for more than 20 minutes, get out of bed and do a relaxing activity until you feel tired. Forcing yourself to stay in bed when you are not sleepy can create anxiety and make it even harder to fall asleep.

7) Only Go To Bed Sleepy

If you’re not sleepy, don’t lie there tossing and turning. Get up instead and do something relaxing until you feel like sleeping. This will help prevent frustration from building up further, thus making it even more difficult to fall asleep.

8) Manage Stress Before Bed

Stress and anxiety can keep you awake at night. Try meditation, deep breathing exercises, or journaling to calm your mind before bed. Writing down your worries and making a to-do list for the next day can also help you relax and unwind.

9) Turn Off Electronic Devices Before Bed

Electronic devices like phones and tablets emit blue light, reducing melatonin levels and keeping your brain alert. Melatonin is a hormone that regulates your sleep-wake cycle. To ensure better sleep, turn off these devices at least an hour before bedtime and keep them out of the bedroom.

Conclusion

Improving your sleep hygiene can significantly affect your sleep quality and overall well-being. By keeping a regular sleep schedule, establishing a calming bedtime routine, and making the sleeping area comfortable, one can achieve better sleeping experiences, waking up refreshed.

If you are considering buying an online mattress that perfectly balances comfort and support, consider our Sleepwell Pro Nexa and Pro FitRest mattresses. These beds have been made using high-quality materials and advanced technology ensuring they provide users with the best possible sleeping experience ever.

For the most comfortable mattress, browse our collection online now and order mattresses today!