What is Sleep Hygiene?

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There are many factors leading up to feeling tired during the day; one leading factor is lack of sleep. There may have been a time when you needed to pull an all-nighter. You then binged on some coffee and maybe even bragged about staying up. But ever wondered what practices you can adopt to develop healthy sleep hygiene and attain enough sleep for the day ahead?

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Sleep hygiene is a habit that promotes good sleep. This includes daily activities that affect your energy consumption. It is important to note that sleep hygiene affects the amount of sleep to replenish your strength. It’s important to practice behaviors that foster better sleep and improve physical and mental health.  

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How to Improve Sleep Hygiene

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 Here are some tips for how to improve your sleep quality and sleep hygiene:

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1. Make sure to have a clean and comfortable bedroom. A tidy and comfy space allows better energy to be absorbed and a clearer mind during sleep. You spend a third of your day sleeping, so it’s vital to keep your space clutter-free to keep your mind clear and ready for sleep. 

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2. Wear comfortable clothes. There are different qualities and types of sleepwear you can invest in to aid your sleep. Whether you like wearing a nightgown, pajama, or t-shirt when going to bed, it’s best to choose fabrics that don’t get in your way, trap heat, or irritate your skin, especially if you tend to move a lot during sleep.

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3. Remove distractions. We live in a modern and technology-advanced society where smartphones and tablets are embedded in our daily lives. However, to maintain a sound sleep, resist the urge to watch tv or use your devices when you’re trying to get some shut-eye. Especially since the light from these devices triggers us to be awake and can delay the onset of sleep. 

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4. Schedule your activities. Make sure to do work, run errands, and exercise during the day so you feel more tired and ready for sleep at night. Exercising at night will trigger chemicals in your brain and boost your energy, so it’s important to set a time for sleep and waking up and schedule activities with that in mind. Having a routine will signal your body when to sleep, making it easier for you. 

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5. Set a cool temperature. Having a low temperature can help our bodies feel relaxed and aid in facilitating a balanced sleep cycle, thus helping you sleep better through the night. Research suggests that the ideal quality sleep temperature is between 60 and 67 degrees Fahrenheit (18.3 degrees Celsius). 

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6. Avoid or Limit Naps. Mid-day naps can help if you’ve had less sleep; however, lessen the number of times or avoid it altogether if you can. Napping can affect your nighttime schedule since you might not feel tired enough to fall asleep. 

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7. Customize your bedroom. Have low light exposure and keep it dark as you prepare for sleep. Foster more restful sleep by choosing soft linens and bedsheets, using calming scents like lavender, or balancing the air with a humidifier. 

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Key Sleep Disorders: Overview

Sleep disorders hinder your sleep and can be detrimental to your overall health and quality of daily life. Experts suggest adults need at least 7-9 hours of sleep in general. Lack of sleep leads to health problems and can cause an inability to function or work. 

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If you’re having difficulty sleeping or having irregular sleep, as well as daytime tiredness, it might be best to consider visiting a sleep clinic or doctor for better insight. 

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A. Insomnia: Refers to the difficulty falling and staying asleep at night. 

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B. Narcolepsy: A state of sleepiness and suddenly falling asleep during the day can be experienced if you have narcolepsy. 

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C. Restless Leg Syndrome: Also known as RLS, causes a desire to move legs intensely during sleep or as you settle in for the night. This could be bothersome and uncomfortable as your legs move involuntarily waking you from sleep. 

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D.  Sleep Apnea: This happens when you have difficulty breathing or experience irregular breathing patterns while sleeping. 

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There are two types of Sleep Apnea: 

1. Obstructive sleep apnea (OSA) occurs due to airway blockage and is considered the most common. It causes breathing to be interrupted. 

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2. Central Sleep Apnea (CSA) is linked to the central nervous system. Though the airway is not blocked, the brain fails to indicate the body to breathe. People may gasp for air while sleeping, causing them to wake up. 

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Studies about Sleep

If you have trouble sleeping regularly, sleep experts can help conduct a sleep study to discover the root cause of such an issue. The sleep study is a non-invasive test where physical movements and activity are electronically recorded while you sleep. Things such as your heart rate, leg movement, breathing, and brain waves are transcribed during this study. Health experts can monitor you through sleep studies at facilities called sleep clinics. 

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Before visiting the doctor, record your sleep habits and patterns. If you sleep beside a spouse or partner, ask them to observe your behavior while sleeping to help get a better overview. These insights will help the health professionals shed light on your sleep pattern and habits. Sleep disorders come with discomfort and sometimes cause physical issues, but mental health is also affected. Catching the symptoms early on will help treat and avoid additional negative effects. 

Making your bed

Making your bed in the morning leads to better sleep at night. A National Sleep Foundation Poll cited that people who make their bed regularly are more likely to get quality sleep. In simpler terms, the environment and cleanliness of your bedroom affect how well you sleep.

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Choosing the correct type of mattress can significantly improve your sleep quality. Buying a mattress should be seen as an investment in your health and well-being. Cost is why many people continue to sleep on beds unsuitable for them, even if it means sacrificing sleep quality. However, buying a mattress that is purpose-built for your body form, sleep position, and comfort needs is a long-term choice that your future self will thank you for.

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The Restorative Bed™ by Bryte is the future of sleep. Bryte's in-bed Restorative Sleep Technology™ measures, learns, tests, and applies what each sleeper needs to optimize their restorative sleep through real-time control and adjustment of temperature, firmness/support, and more. Bryte’s Relaxation™ feature naturally soothes you to sleep and Rebalancing technology proactively removes pressure imbalances before they wake you. Bryte Individualization™ adjusts every dimension of the sleep experience moment by moment, even as individual sleep partners vary in their support needs and movements. From comfort to temperature to wake time and beyond, the bed adjusts to give each unique sleeper what they need, when they need it - unlocking more restorative sleep. Discover more about our mattresses and begin to get the sleep you deserve every night at Bryte.com.