In our last article we discussed how anxiety and lack of sleep interrelates with each other.
The article covered the importance of practicing good sleep hygiene as a starting point for treating your problems.
For a recap, you can read the article by clicking HERE.
But, what is good sleep hygiene? Are you a healthy sleeper? How will you know if you are practicing good sleep hygiene?
AnxietyPanda will answer all of these questions for you! Let’s start!
FUN FACT: The term Sleep Hygiene was first used back in 1864 by Italian neurologist Paulo Mantegazza.
What is good sleep hygiene?
Think of sleep hygiene as a little ritual you will perform each night before bedtime. You can create your own based on your preferences and individual needs. Go through the motions religiously, every night, until it becomes a habit and you can do it on autopilot.
Signs of good sleep hygiene includes not feeling groggy or “still tired” the next day and feeling energized and ready to take on the day. It’s easy for you to fall asleep at night and you usually have a full night’s uninterrupted rest.
What is poor sleep hygiene?
A poor night’s rest due to lack of, or interrupted, sleep will often lead to both emotional and physical implications for you. It is usually a complication experienced due to either bad sleeping habits or because your mind is being too busy to let you fall asleep.
Signs of poor sleep hygiene includes feeling tired all the time with low energy, lack of motivation, moodiness, headaches, memory problems, to name but a few. Best to get it sorted sooner rather than later in order to avoid more serious consequences such as psychiatric or neurological disorders.
Tips to improve sleep hygiene
Here are some basic tips to help you improve your sleep hygiene.
1. Do not take naps during the day. If you have to, do it very early in the day.
2. Avoid any substances that interfere with sleep – Alcohol, Caffeine, Chemicals, Nicotine, etc.
3. Make sure that your room is as dark as possible.
4. Sleep in the room with the least exposure to outside noise or disturbances.
5. Try a weighted blanket.
6. Keep your room cool, ideally between 60 and 75 degrees Fahrenheit, and well ventilated.
7. Go to bed and wake up at the same time every day, including weekends.
8. While awake, don’t stay in bed for longer than 15 minutes. Dedicate your bed only to sleeping and fornicating 😉
9. Limit all screen time – Computer screens, laptops, televisions, tablets, cellphones, etc.
10. Don’t stare at the clock. Turn it away from you.
11. Establish a relaxing pre-bed routine, for example: have a bath, drink a relaxing cup of tea, then settle in bed with your favorite book (not e-book! You need to limit screen time, remember?), or anything similar that suits you.
12. Stay away from heavy meals at night.
13. Get some exercise and sunshine during the day.
14. Wear comfortable, loose fitting clothing for sleeping. Adjust for winter and summer.
Where to get help
- Your doctor or therapist
- Online Therapy
- Sleep Clinics
Good night, sleep tight…
Having good sleep hygiene is important for both our physical and mental health.
Do you practise good or poor sleep hygiene? Have you tried any of our tips or have any to add to the list?
Share your views in the comments! Anxietypanda loves hearing from you 🙂