Healthytalk8 Do you know? lack of sleep causes many health issues including stress, anger issues, inability to think properly, etc.
So, proper sleep is important every day, and adults should get at least 8 hours of sleep daily.
There are several individual groups whose sleep cycle is constantly disturbed including shift workers, caregivers, and students.
But how do I get quality sleep after being exhausted and overthinking? So here is where sleep hygiene comes in.
Best Sleep Hygiene Tips for Adults
Contents
Here are the best sleep hygiene tips for adults that are research-based:
Creating a Sleepy Environment
Make your bedroom cool and less noisy, which is ideal for quality sleep.
Studies reveal that people who choose a cool, less noisy, and low-light room have better sleep quality than others.
Moreover, the ideal room temperature should be 15 to 19°C. A cooler temperature helps the body naturally cool its core temperature.
So your bedroom should have this include:
- Cool temperature
- less noise
- dim or no light during sleep
- comfortable bed and pillow
- avoid digital detox before bed
This is the best way to fall asleep faster.
Stuck with a Sleep Schedule
I have experienced that regular sleep on time and waking up on time every day can improve sleep and overall health quality.
Most adults require 8 hours of sleep depending on their conditions. Avoid any discomfort by applying a sleeping environment.
Stuck with your sleep schedule by:
- Avoid screen time at least 1 hour before bed
- Deep breathing
- take a warm shower that relaxes the body
- wear comfortable, loose clothes.
If you experience sleep issues like sleep apnea and insomnia then consult the doctor.
Manage Stress and Anxiety
Stress and anxiety are the most common mental illness that affects everyone, so try to manage stress and anxiety.
Try to manage stress through these techniques which include:
- Deep breathing exercises
- meditation
- progressive muscle relaxation
- get enough sleep every day
- engage in hobbies or divert your mind
- connect with other
- learn say to “No”
- avoid excessive caffeine, alcohol and quit smoking
- limit screen time before bed
All these things are the best way to manage stress and other mental disorders.
If you experience chronic stress and other mental issues then you should talk to a professional doctor before becomes worse.
Addtional, doctor may suggest you cognitive behavioural therapy, it is talk therapy where people identify and change negative thoughts.
Adopt a Healthy lifestyle for better sleep
These above strategies are better for sleep quality but if your lifestyle is not healthy then these strategies are not work for you.
So if you experience sleep-related issues then you should adopt a healthy lifestyle that includes:
Consume a well-balanced diet: Avoid heavy meals and caffeine before bed because it interacts with your sleep cycle.
Hydration: Keep you hydrated properly.
Regular exercise: Physical activity brings tiredness which triggers your sleep hormone.
Limit alcohol and nicotine use: Avoid excessive alcohol or regular use of alcohol for sleep because it may worsen your condition.
Quit smoking and excessive caffeine before at least 4 to 5 hours before bed.
These substances negatively impact your overall life, whether it is your sleep cycle, health or relationship.
Interview on Sleep
In these videos, you find many questions and their answers.
Sleep Hygiene Quiz
Test your sleep knowledge on how well you know about the quality and quantity of sleep. Comment down below.
A. What is the ideal Sleep duration for an adult?
- 5 – 6 hours
- 6-7 hours
- 7-8 hours
- It depends on the individuals
B. What is the ideal bedroom temperature for better sleep?
- very cold
- mild cool
- warm
- hot
C. Does a warm bath before bed help in quality sleep?
- Yes
- No
D. Which is NOT a good sleep hygiene practice?
- Avoid caffeine before bed
- exercise before bed
- consistency on your sleep schedule
- creating a cool & relaxing bed environment
Down Line
Lack of sleep leads to many health concerns or can make your medical condition worse.
Adults should sleep at least 8 hours daily, which allows the body to manage stress and promote overall health.
I personally notice that warm baths, cool room temp, comfortable beds and pillows seriously promote sleep quality.
Moreover, If you experience sleep-related issues even after these sleeping strategies then you should talk to the doctor.
