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The term sleep hygiene might conjure up images of cleanliness and sanitation, but really it refers to good sleep habits. If you are having any problems with sleeping, then maintaining good sleep hygiene is a good place to start in combating them. So, how do you start incorporating these habits into your schedule?
1. Set your circadian rhythm
How often have you thought that you could catch up on sleep at the weekend? Unfortunately, long lie-ins can play havoc with your natural body clock. This is because our bodies secrete melatonin, which is an essential part of modulating the sleep/wake cycle. Melatonin production is dictated by light levels, so if we go to bed and wake at different times each night, our bodies can’t get into a good habit of producing melatonin when it needs to sleep. Aim to go to bed and wake up at the same time every day, even at the weekends to promote a healthy sleep pattern.
Studies show that the more we move during the day, the better the quality of sleep we get at night. It is recommended that we aim for at least 30 minutes of moderate to vigorous activity each day to ensure that our bodies can rest properly at night. Regular exercise also helps us to fall asleep faster when we get into bed.
3. Write a to-do list
If you lie awake thinking about all of the things you should have done that day, or things you need to do the following day, get into the habit of writing a list before you go to sleep. This will help to clear your mind and alleviate the stress and worry about what you need to do when you get up in the morning.
4. Deal with distractions
It can be super frustrating when you finally start to drift off and you’re suddenly disturbed by sounds or light. Install blackout blinds or use an eye mask to ensure that streetlights do not disturb you at night and use a white noise machine or earplugs to block out any sounds from outside that could disturb you.
5. Make yourself comfortable
One of the most important factors in getting a good night’s sleep is to ensure that you are as comfortable as possible. Set the thermostat to between 16-18°C so that the room is the optimum temperature for sleep, invest in a supportive mattress and use a good quality mattress protector to reduce allergens and dust mites.
If you would like to find out more about how mattress protectors can help you to get a better night’s rest, get in touch with our experienced, knowledgeable staff by calling 020 8731 0020 or email us via the Contact Us page.
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