It is the science and practice of maintaining and restoring sleep health. Sleep hygiene is preparing your body and environment to be conducive to a good night’s sleep. So, what exactly does that mean? In the course of our busy lives, we tend to forget that at least one-third of our day is spent sleeping. We live in a 24-hour society, that focuses on our jobs and commitments to the family so much, that we tend to forget that we need to make time for sleep and to create the best environment that is conducive to a good night’s sleep.
Let’s first take a look at the environment we sleep in. Most bedrooms these days take on several roles. Not only is it a bedroom, but we work in there, pay bills in there, watch TV in there, eat in there and let the kids play in there. This is no longer a bedroom...it’s a kitchen, an office, a living room, and a playroom. This is the first big “no-no” of sleep hygiene. You need to make your bedroom your sanctuary. It needs to be a private getaway for you and your bed partner. It is for what we call “the three S’s.”...Sleep, Sickness, and Sex. Our subconscious mind is very powerful. When we treat our bedrooms just like other rooms in the house, we lose the peaceful feeling that we should have once we cross the threshold. There are very few places for grown-ups to escape to, so keep your bedroom as one of those places.
Next, we can take a look at the physical things we should and shouldn’t do that will either help us to sleep or keep us awake.
First, what shouldn’t you do when trying to get a good night’s sleep:
If your bed partner reports that you snore or stop breathing during sleep. If your sleep is ALWAYS unrefreshing. If you try all of the above tips, etc. and you still cannot fall asleep or stay asleep. If you suffer from morning headaches. If you have difficulty performing your job or your normal activities of daily living. If you have fallen asleep inappropriately (ie: at a party, while driving). If you suffer from difficulty with concentration and problems with short-term memory, not caused by other diseases or medications. You should contact your doctor should you have any issues with falling asleep and staying asleep.
In our busy world, it is necessary to carve out some time to sleep. Try to utilize some of the tips above to get your body, mind, and environment ready for a restful and refreshing night’s sleep!
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My name is Laura Castricone and I am a Certified Respiratory Therapist. I have been practicing in the state of Connecticut since 1992. I have worked in several aspects of respiratory care ...
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