Sleep hygiene is important! The 5 good habits for sleeping well will help you to fall asleep and stay asleep until the morning after.
From an early age, before going to bed we get used to cleaning our teeth. It’s strange but true that we need to carry on this habit also for our sleep ritual. Practising good “sleep hygiene“, is a useful way to fall asleep more quickly and to stay asleep until the morning after. Trying to follow these 5 habits promoted by Sleep.org can be a very helpful way to fight insomnia.
No. 1 – The first of the 5 habits for sleeping well is to “create a routine”.
To regulate our circadian biological clock better, it is good practice to go to bed and get up at the same time every day, even at the weekend. This can be a crucial factor in regulating our sleep pattern. Sticking to this good habit can substantially improve the quality of your sleep.
No. 2 – The second of the 5 habits for sleeping well is to “avoid nicotine, caffeine, alcohol and too many liquids”.
Nicotine and caffeine are stimulants and it can take hours for their effect to wear off. They will make it more difficult both to fall asleep and to stay asleep. Therefore it is useful to avoid cigarettes and coffee from 4 to 6 hours before going to bed. Even if alcohol can initially cause sleepiness, it will tend to reduce the quality of your sleep. So, avoiding drinking in the evening is one of the good habits. It is also important to watch what you eat. Going to bed on a full stomach or when you are hungry can keep you awake for longer. To avoid too many trips to the bathroom you should avoid liquids even without caffeine before going to bed. Judging your timings well is a good habit to get into.
No. 3: The third of the 5 habits for sleeping well is “creating a comfy environment”.
Make sure your bedroom is calm, quiet, cool and dark. For anyone living in a noisy area earplugs may be a useful solution. Outside light can keep you awake, so try room-darkening shades.
Remember that the mattress, bed base and pillow are elements that make a big difference to the quality of your sleep. Ideally, mattresses should be replaced every five years and pillows should be replaced annually.
Consider an electric bed base for raising and lowering your legs to help blood flow. Choose the mattress that is best suited to your weight and your sleeping position.
No. 4: The fourth of the 5 habits for sleeping well is “starting an evening ritual”.
Whether it’s a book or some relaxing music, a warm bath or a foot massage, try to start doing the same thing every evening to signal to your body that it’s time to settle down.
It is a good habit to avoid watching TV or looking at any laptop, tablet or smart phone. The light from the screen lowers your melatonin levels and can induce your mind to stay awake.
No. 5: The fifth of the 5 habits for sleeping well is “not watching the clock”.
Watching the clock when you can’t sleep can stress you out and make it even harder to fall asleep. It is a good habit to keep the clock away from the bed so that you won’t be tempted to watch time tick by. If, after twenty minutes, you still can’t fall asleep, get out of bed and do something peaceful until you feel drowsy.
Zigflex has been attentive to healthy sleep for 60 years. We focus on research into increasingly innovative materials to guarantee health even while you’re asleep. SALVADORI s.r.l. is now an Italian leader in the sleep business, thanks to the efforts made by Elio Salvadori and the substantial investments towards providing quality products, designed to last.