Maintaining Good Sleep Hygiene

It is equally important to take good care of our sleep hygiene just as we care for other aspects of our overall health. 

In today’s social context, sleep is often perceived as a luxury that many people cannot afford.

Understanding What Is Sleep Hygiene

The present-day culture is influenced by different narratives like; “hustle now, rest later” and “you have the same 24 hours in your day as Warren Buffett”, this has made many people lose their sense of self and ignore one of the important aspects of their health by neglecting the need for adequate sleeping/rest pattern.

Sleep hygiene simply refers to the healthy sleep habits, behaviors, and environmental factors that can be adjusted to help you have a good night’s sleep.

Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life.

The right amount of sleep can vary from person to person, but an average human need at least 7-9 hours of sleep each night, and our daily life activities like work duties, school, and lifestyle choices, among others, can affect our sleep routine.

Aiming to be productive in all endeavours as you might want to be is a good thing, but it’s never a good thing to have a poor sleeping habit while you’re at it.

Many studies prove that getting adequate sleep helps to improve physical, mental, and social health, and this can help us to be more productive in all aspects of our overall life. 

Sleep Deprivation Effects

Sleep deprivation can harm a person’s mental and physical health, their performance at school or work, and their overall quality of life.

The physical, mental, and social well-being are the integral parts of individual overall health, trying to achieve a good state of health and maintain it is very important as a few lapses in any aspect can ultimately affect the others.

Sleep deprivation is caused by a consistent lack of sleep or a reduction in the quality of sleep.

Getting less than 7 hours of sleep regularly can eventually lead to some chronic or mild health consequences that affect your entire body.

This may also be caused by an underlying sleep disorder like insomnia, sleep apnea, and so on.

The best way to prevent sleep deprivation is to make sure you get adequate sleep.

Your body needs regular uninterrupted sleep, just as it needs air and food to function at its best.

During sleep, your body heals itself and restores its chemical balance.

The brain forges new thought connections and helps memory retention.

Not getting enough sleep can affect your brain and body systems won’t function normally.

It can also dramatically lower your quality of life. Sleep deprivation can be a result of low-quality sleep or getting too little quality sleep. Below are the some highlighted effects of sleep deprivation;

  • Sleep deprivation affects the brain; lack of sleep can make it harder for a person to form new memories, which can affect learning and productivity.
  • Sleep deprivation can cause a person to be more prone to infections, which may take longer to resolve, and respiratory diseases.
  • Sleep can affect the hormones that control feelings of hunger and fullness. It can also trigger the release of insulin. Changes to sleep can cause increased fat storage, changes in body weight, and a higher risk of type 2 diabetes.
  • Regular insufficient sleep can affect hormone production, including the production of growth hormones and testosterone. 
  • Insufficient sleep can increase the risk of cardiovascular diseases like heart failure and abnormal heart rhythms.

Getting Adequate Sleep

Getting the required recommended 7 hours of sleep involves building various healthy habits to help you get a good night’s sleep.

Sleep hygiene is about having healthy sleep habits, your behaviors, both during the day and around bedtime that can affect the quality of your sleep.

Achieving and maintaining good quality sleeping pattern involves you getting your body conditioned to a specific sleep routine over time, and not something that is achieved in an instant.

Following some sleep hygiene tips can be helpful but you have to understand the ultimate goal which is to maintain that healthy habits because some sleeping problems are often caused by bad sleep habits reinforced over years or even decades.

In most cases, you can improve your sleep quality by making a few adjustments to your lifestyle and attitude.

Maintaining a sleeping schedule, having a relaxing bedtime routine, exercising your body regularly, keeping your bedroom dark and at a pleasant temperature, and watching what you eat and drink can all influence the quality of your sleep.

Your food and drink choices, schedule, daily routine, and many other life activities all play a part in your ability to sleep and get good quality sleep.

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