Everyone needs to sleep because it is important in maintaining physical and mental well-being. However, a person’s sleep hygiene can affect his or her ability to obtain the benefits of sleeping.
What Does Sleep Hygiene Mean?
Sleep hygiene refers to the practices that people observe, or form as habits to ensure that the quality of their nighttime sleep will keep them physically and mentally alert during daytime. After all, it is during periods of sleep that cells regenerate and tissues repair; allowing the body to recover and prepare for the next day’s set of activities.
If a person’s sleep hygiene is poor, it follows that the quality of his or her sleep can be adversely affected. Poor-quality sleep can even lead to sleep deprivation, which promotes the release of the stress hormone called cortisol. The presence of cortisol will in turn, reduce cell regeneration and retard tissue growth.
That is why sleep hygiene, especially for athletes and people actively engaged in sports and other rigorous activities is essential, because obtaining effective recovery overnight is important when aiming to optimize one’s athletic performance.
As a matter of fact, sports teams all over the world are into investing in sleep research and technology. According to sports website Bleacher Report, at least 12 of the National Football League franchises in the U.S. are looking into the use of sleep monitoring equipment. In Spain, it has been reported that the players of the Real Madrid football team, underwent sleep hygiene training and education under the tutelage of a sleep expert.
Some Examples of Sleep Hygiene Habits
The most basic element required by effective sleep hygiene is the environment, particularly the areas in which sleeping or napping is taken. Mattress, couches and pillows should not only be comfortable but also clean.
Researchers have previously pinpointed mattresses and upholstered furniture as having the highest levels of harmful dirt particles and toxic content. Aside from human sweat, they also take in a great deal of dead skin cells, dust particles, grease, oil and if pets are allowed in it, animal furs. All of which allow dust mites and bed bugs to thrive and flourish.
More often than not, the dirt particles are already embedded deep inside that their removal requires the expertise and equipment of a mattress cleaning service provider.
In a clean sleeping environment, the following sleep hygiene habits will be effective in bringing sound, quality sleep:
Keeping a regular bedtime routine, such as taking a warm bath, reading a book, or doing some light stretching. Performing pre-bedtime habits regularly enables the body to recognize them as sleep signals.
Not taking in stimulants like coffee or smoking cigarettes, close to the start of the bedtime routine. Although some people find alcohol helpful, they must be taken in moderation before bedtime. Mainly because even if one falls into deep slumber, sleep can be disrupted once the body starts processing the alcohol.
Limiting daytime naps to 20 or 30 minutes. That way, one’s nighttime sleep schedule will not be distorted.
Avoid eating evening meals that can trigger indigestion or heartburn. Spicy foods, fried or fat-rich dishes, carbonated beverages and even citrus fruits are some examples of food to avoid before bedtime.