What is sleep hygiene? Why do you need to take care of it?
Another sleepless night and no energy to function properly? Sleep problems and their consequences affect a large number of people. One of the best ways to cope is to maintain optimum sleep hygiene. What is it and how do you deal with it?
What is sleep hygiene?
Sleep hygiene is defined as various measures aimed at improving the current quality and extending the duration of sleep. Some of them are directly related to a person and his habits, others relate to the current environmental conditions in which a person lives. There are many effective ways to ensure effective sleep and to get rid of the unpleasant consequences of too short or too shallow rest.
The best ways to maintain good sleep hygiene are as follows:
- Waking up and sleeping regularly
- Maintain optimal body and room temperature
- Ventilate the bedroom before bed
- Regular physical activity outdoors
- Reducing the body's exposure to light before bed
- Ensure adequate comfort (eg appropriate mattress thickness)
- Sleep hygiene and daily diet
Diet plays a very important role in maintaining good sleep hygiene. Dinner should not be a very heavy meal. In addition, eating a dinner that is too sweet or too spicy will result in a significant involvement of the digestive system and its processes. Thus, it is not difficult to guess that one of the effects may be a real deterioration in the quality of sleep. In addition, it is important to ensure that meals are eaten regularly throughout the day and are perfectly balanced in relation to your needs.
A good way to promote good sleep hygiene is through well-chosen supplements. Pharmaceutical company Olimp Laboratories recommends Forsen capsules. It is a unique blend of highly standardized plant extracts (oats, saffron, hops cones and lemon balm),
amino acids (L-theanine and L-tryptophan) and GABA as well as vitamins (niacin, B6) and minerals (magnesium). All individual materials were selected in perfect proportions and extracted from high-quality raw materials, which were previously reliably evaluated for their microbiological purity.
What are the effects of poor sleep hygiene?
Failure to adhere to sleep hygiene leads to a real deterioration in the quality of sleep, which promotes the emergence of a number of health or well-being problems. In the long run, these, in turn, can lead to the emergence of a number of serious diseases:
- pain syndromes
- Glucose intolerance
- Increased tendency to gain weight
- Constant feeling of tiredness
- High blood pressure and heart problems
- Decreased sexual performance and libido
It must be remembered that the best way is to provide the body with the optimal amount of sleep. On average, an adult should spend 6-8 hours in a deep sleep, which allows the body to fully rejuvenate after a stressful day.