Sleep Hygiene

Sleep Hygiene

Do you have trouble falling asleep or staying asleep? If so, these steps to improve your sleep hygiene might help

The Problem

Many people regularly suffer from sleep problems. Whether it’s because they can’t fall asleep in the evening or wake up at night and can’t get back to sleep. There are many reasons for these often stressful situations. The causes can be purely physical. More often, however, the mind plays a decisive role. When we lie awake in bed, many of us start “overthinking.” Unfortunately, the thoughts we mull over are usually not positive ones. In the darkness of the night, many problems seem to grow larger and larger, making it impossible to fall asleep. Yet that is precisely where the solution lies. If we develop the ability to consciously focus our thoughts on pleasant and positive things and situations, we fall asleep much more easily and relaxed. Sleep hygiene measures are important in this context.

Sleep hygiene refers to all measures and behaviors that promote good, restful sleep. It is therefore advisable for anyone with sleep problems to review these rules in light of their own habits in order to make changes if necessary.

Sleep hygiene encompasses not only a comfortable and well-made bed but also daily life, including habits and rituals. Thus, too little or too much light, eating the wrong foods or overeating, as well as stress, can be decisive factors in disrupting our sleep

Tips:

• Establish a regular “bedtime ritual.” Read a book, take an evening walk, or drink a soothing tea while listening to your favorite piece of music. This will help your body prepare for rest and relaxation.
• Practice distracting yourself. Do this by imagining pleasant situations or reflecting on all the things you have to be grateful for.
• If you can’t sleep, get out of bed and enjoy the time. Never stay awake in bed for more than 15 minutes. Your bed should be a relaxing and pleasant place in your mind, not a place where you toss and turn.
• Eat a light dinner, but not too much, too greasy, or too late. Ideally, have your dinner about 3–4 hours before going to bed.
• Go to bed at regular times and always get up at the same time. A consistent sleep-wake cycle promotes good sleep.
• Are you comfortable in bed? The right sleep environment—including your mattress, box spring, pillow, and blanket—can also make a big difference.