SLEEP WELL TO BE WELL – a complete guide of sleep hygiene

It is said that ‘a well spent day brings happy sleep’. But did you know that In India, approximately 20-30 out of 100 people are deprived of this privilege? Studies have shown that 18.6 % people in South India and 28 % people in North India suffer from insomnia or difficulty with sleep.

We all know that proper sleep plays a critical role in keeping the body and the mind fit. Losing this beauty sleep can cause fatigue, body ache, difficulty to concentrate, irritability and not to mention the dreaded dark circles.

A great deal of physiological or psychological factors that influence the sleep pattern should be treated to improves the sleep. However not many are aware that there are ways, other than taking pills, to handle the sleep disturbance by oneself. So we have brought you these simple techniques of sleep hygiene to follow whenever you find yourself tossing and turning in bed and wake up all worn up.

1. Fix Sleep Time & Wake up Time- Sleep pattern is likely to get erratic when one is experiencing sleep difficulty. And it catches us in a vicious circle. Thus the first step of sleep hygiene is to go to bed at a fix time every night and get out of the bed at a precise time every morning. This may be difficult in the beginning, especially when you do not get a good sleep and feel like spending another 10 minutes in bed. But let’s not fall for such a fallacy.

2. Start Preparation- You can start preparing for a good night’s sleep well in advance i.e. 5-6 hours before your sleep time. These are some simple ‘DON’T’ that you need to keep in mind. To begin with, avoid spicy and heavy food, caffeine, alcohol, nicotine or any other drug. Also avoid watching or reading any stimulating (horror or mysterious) content. Heavy physical exercise should also be avoided.

3. Bed Time Routine- Having a bed time routine helps to prepare and remind your body to go to sleep. You can make your own rituals that will help you relax before sleep. E.g. simple breathing exercise, prayers, relaxing stretches.

4. Sleep Environment- You have to pay attention to your sleeping room to make it more comfortable and cozy. Try to have dim lights and minimal sounds in your environment. Use your favorite bed sheets and pillow covers and try to have curtains to avoid bright light.

5. Usage of Bed- Use your bed only and only for sleeping (and of course for having sex too). Strictly avoid all the other activities like sitting, watching T.V., using laptop/ mobile phones, reading, studying/ working (practically everything except for sleeping) on the bed. This helps your mind associate the bed with sleep.

6. Sleep only when Sleepy- Go to bed at your decided time but DO NOT spend more than 20-25 minutes awake in your bed. In that case you should get out of the bed and try relaxation or meditation. You can also try some activity that you particularly find boring e.g. solving math problems, reading any section of the newspaper that you do not like, or reading a manual for your cookware. Make sure not to perform these activities in your bed. Go back to bed only when you feel sleepy. Repeat the same process if you are still sleepless. However, let’s not forget to get up on time no matter what.

7. Do not Clock Watch- Do not keep checking your watch to calculate how much time you have spent awake and how much time you still have till morning. This only creates anxiety and disturb your sleep some more.

8. Relaxation- Performing relaxing activities significantly improves quality of sleep. You can practice muscle relaxation or meditation. Listening to soft music or taking a bath an hour before sleep can also help.

9. Avoid Naps- Catching up on the sleep in nap time is very common. However if you are facing difficulty with sleep, nap time is a big NO. You have to keep awake during the day even if you feel sleepy and drowsy at times.

10. Exercise- Include physical exercise in your morning routine. It will help you start your day fresh and alert.