Sleep Hygiene – Taking Care of Your Sleep

Many people do not realize that you can greatly improve the quality of your sleep by practicing better sleep hygiene. Taking care of your body by keeping it clean and well groomed is referred to as personal hygiene. Dental hygiene involves the things you do to keep your teeth clean and healthy. Similarly, sleep can be improved with sleep hygiene.

This involves doing certain things to prepare your body for sleep at night as well as helping you stay asleep when you are supposed to be. Let's take a look at a few techniques for maximizing your sleep time with the use of sleep hygiene.

Establish set times for sleeping and for waking

It's just as important now that you're an adult as it was when you were a child to have a regular bed time every night. In reality though, with the busy lifestyles that many of us lead, it's nearly impossible to get to bed at the same time every night. Waking at a regular time is somewhat easier due to having to get to go to school or work everyday. However, we do tend to allow ourselves to sleep in whenever we get the chance. Your body must be trained to sleep correctly, and this becomes very difficult when you are not going to sleep and waking up at the same time every day.

Learn to relax your body

There's more to falling asleep than just jumping into bed at the end of the day. You may be ready for bed, but your body may not be relaxed enough to fall asleep. This could be the case if you try to go to bed shortly after an activity that is stimulating for your mind and body. You will probably find it difficult to fall asleep if you do not relax your body first.

There are several ways you can relax the body to prepare it for sleeping. You should begin this process about an hour before you plan to go to bed. Some people find success relaxing their bodies and minds by using yoga and meditation techniques.

Deep breathing techniques are also an effective way to bring your body into a relaxed state. Your body will naturally begin to relax while you are focusing on your breathing techniques. Another method is called progressive relaxation. This involves relaxing yourself one body part at a time until the entire body is relaxed. When you're finished repeat the process for any parts of your body that feel like they are still tense. Focus on each body part until they are completely relaxed.

If the progressive relaxation technique seems to involved, there is another type of relaxation you could try. Begin flexing and releasing your toes and repeat it over and over again. Sometimes the entire body can become relaxed from focusing your attention on relaxing your toes. There are many ways to relax your body and prepare it for a deep sleep.

         

Sleeping Guide and Tips

Creating a Better Sleep Environment to Help You Sleep
Daytime Habits to Help You Sleep
Sleep Hygiene – How to Prepare for a Good Night Sleep
How to Get Back to Sleep When Sleep is Disrupted
Sleep and Shift Work