Sleep Hygiene

Sleep Hygiene

What is sleep hygiene? 

Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. 

Why is it important to practice good sleep hygiene? 

Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. Everyone, from children to older adults, can benefit from practicing good sleep habits. 

How can I improve my sleep hygiene? 

One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive. Sleep needs vary across ages and are especially impacted by lifestyle and health. However, there are recommendations that can provide guidance on  how much sleep you need generally. Other good sleep hygiene practices include: 

LIMITING DAYTIME NAPS
  • Limiting daytime  naps to 30 minutes .  Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance.  
AVOIDING STIMULANTS
  • Avoiding stimulants such as  caffeine and nicotine close to bedtime.  And when it comes to alcohol, moderation is key 4. While alcohol is well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.    
EXERCISE
  • Exercising to promote good quality sleep.  As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.  For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you.   
FOOD HABITS
  • Steering clear of  food that can be disruptive right before sleep.   Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep. 
THE SLEEP-WAKE CYCLE
  • Ensuring adequate exposure to natural light.  This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle .
A BEDTIME ROUTINE
  • Establishing a regular relaxing bedtime routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking warm shower or bath, reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.
SLEEP ENVIRONMENT
  • Making sure that the sleep environment is pleasant. Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn those light off or adjust them when possible. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices that can make the bedroom more relaxing.

What are signs of poor sleep hygiene?

Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. In addition, if you’re taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. Just a few simple changes can make the difference between a good night’s sleep and night spent tossing and turning.

Contact your psychiatrist to find the right kind of therapy for YOU either counseling or medications or a combination or both for good sleep hygiene.

By Dr SUSHIL KUMAR VASANTHKUMAR SOMPUR

Dr Sushil Kumar Sompur is a psychiatrist with over 20 years of clinical experience. He pursued his MB BS in 2004 from the very prestigious Rajiv Gandhi University of Health Sciences, Bangalore graduating from Mysore Medical College in 2004. He has an MD with 3 years of Successful completion of Residency in General Adult Psychiatry in 2010 from University of North Dakota, Fargo, USA. After that he has also earned his MBA (Healthcare Administration) in December, 2010 from the well reputed College of Health Sciences, Walden University, Minneapolis, USA. Dr. Sompur mainly focuses on Adult psychiatry, Geriatric psychiatry, Sleep and Sexual Disorders, De-Addiction, Adolescent and child psychiatry. Works as a Consultant Neuropsychiatrist at Antahkarana Clinic.

Apart from this he was also worked as a Resident Fellow, with full unrestricted Licensure, in Child Psychiatry at University of Utah, Salt Lake City, USA. He is a professional member of Indian Medical Association (IMA) and is also an active profile of Indian Psychiatric Society (IPS) of which he is a Life Fellow.

Dr. Sushil Kumar Sompur is currently practicing at Mindss Neurolinks - An antahkarana clinic pvt. ltd. venture in MCC B Block, Davanagere. You can avail a whole lot of services at his clinics that includes and is not limited to - Abnormal Behavior Treatment, Treatments for Depression Anxiety and other Neuroses, Bipolar disorder and Psychoses, Anger Management Therapy, Behavior and Thought Problems Counselling, Obsessive Compulsive Disorder Treatment, Treatment of Learning Disorders and Cognitive Behavioral Therapy among other types of counseling. He has also been successful with the use of hypnotherapy with Treatment Resistant Depression as well as Treatment of seizures or fits, Unusual pain problems and Medically Un-diagnosed Symptoms.

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