Why 'Sleep Hygiene' Has Nothing To Do With Snaking In Bed

Sleep hygiene. While a clean bedspread and pajamas are non-negotiable, ‘sleep-hygiene’ has far less to do with the germs in-between our sheets and far more to do with habits and practices, which are necessary to sleeping well on a regular basis.  

With our body going through several sleep cycles during the night, any self-inflicted interruptions are likely to lead to unhealthy sleeping patterns and a tired and grumpy you. If you find yourself waking up several times throughout the night, you will feel tired and exhausted even if you have spent 10 hours in bed.  So how to ensure you sleep throughout the night with no interruptions…  

Limit Stress: It doesn’t take a rocket scientist to know that stress will lead to interrupted sleep however the solution could be far more simple than one may think. By walking for just 15 minutes a day, focusing on your breathing for 5 minutes before going to bed and making a to-do list, stress levels are reduced significantly.  

Cut the 'nightcap': While the term “night cap” may make that late night wine all the more justifiable, we are about to take the excuse away (sorry). While alcohol may make us sleepy during the early stages, as our bodies metabolize the booze, the alcohol becomes a stimulant in our bodies, leading to a restless sleep. If fixing your sleeping pattern is at the top of the priority list, it may be time to reconsider the evening wine.  

Limit coffee dates: While we all love our coffee dates, limiting your caffeine intake late at night will decrease the time needed to fall into a deep sleep. Avoid drinking coffee, tea and any other drinks with stimulants such as coke, 6 hours before you go to bed.   

Turn your bedroom back into a bedroom: Many of us have become accustomed to bringing work into the bedroom. Limit your bedroom activities leaving all LED screens, phones and work related equipment outside of your bedroom. Use heavy curtains to block out external light, invest in a good mattress and keep your room temperature at a comfortable setting.