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Tips to Improve Sleep Quality with the Application of Sleep Hygiene

Konten [Tampil] - this time I will share some Tips to Improve Sleep Quality with the Application of Sleep Hygiene, read on until the end. 

Tips to Improve Sleep Quality with the Application of Sleep Hygiene

Having good sleep habits and sleep quality seems like a privilege for some people. An irregular lifestyle is a common reason for some people to have trouble sleeping.

According to the American Psychological Association's Stress, stress levels are the reason a person has trouble sleeping. 

In fact, sleep has an important role to keep the body in shape. On the other hand, lack of sleep can actually lead to short-term consequences such as easy emotions, mood disorders, memory problems, and even loss of productivity.

In the long term, lack of sleep can lead to several diseases related to hypertension, cardiovascular disease, dyslipidemia, diabetes, and weight problems. 

For this reason, we are often advised to continue to maintain a healthy lifestyle and implement sleep hygiene.

What is Sleep Hygiene?

Reporting from Very Well Mind, sleep hygiene is a healthy sleep habit or behavior that can be practiced in order to encourage the ability and quality of sleep at night. 

By implementing sleep hygiene, a person can be more productive in the morning until noon and avoid the risks that arise due to lack of sleep.

Then, what can be done to implement this sleep hygiene? Here's the explanation!

6 Tips to Improve Sleep Quality

Make sure you have a regular bedtime

To be able to do sleep hygiene, the first thing that needs to be done is to set a regular bedtime. 

For adults who need at least 7 hours of sleep a day, it is recommended to set their bedtime and wake-up times every day.

If you want to wake up at 5 am, then at least you have to sleep at 10 pm. 

These habits and sleeping hours must be applied every day to be able to get the quantity and quality of sleep during the day. 

In order not to have trouble sleeping, you are also advised not to take a nap.

If napping is unavoidable to restore energy, try implementing a power nap, which is a short, limited sleep that is quite effective.

Avoid blue light before bed

Irregular sleep hours can be caused by our digital activities. Too much exposure to blue light (blue light) through television, smartphones, even LED lights can cause us to have trouble sleeping.

The Sleep Foundation explains that blue light suppresses the body's release of melatonin—the hormone that makes us feel sleepy. 

This blue light “tricks” our brain into thinking that it is still day so that we feel alert instead of sleepy at night.

Therefore, in order to sleep well, stop using your cellphone 2 or 3 hours before you go to bed. 

If you feel bored because there is no activity at night, you can fill the night by reading a book, stretching before bed, and other light activities.

Restriction of consumption before bed

No different from limiting the consumption of gadgets before bed, you are also advised not to eat about 3 hours before bedtime. 

Because the consumption of heavy food before bed can cause digestive disorders and make sleep disturbed.

If one time late eating and too hungry, you can eat steamed vegetables or raw vegetables such as carrots, tomatoes, or broccoli. 

You can also try to eat a little fruit that can block hunger. But, of course hunger interferes with the desire to sleep, right? So, the most appropriate solution is to adjust your lifestyle and eating hours.

Limit caffeine and alcohol consumption

It's no surprise that caffeine can keep you awake longer. Because it is a stimulant, caffeine can make you literate at bedtime so it should be avoided.

In addition to caffeine, you are also advised not to consume alcohol before bed. 

Yes, although the effects of alcohol can make you feel sleepy, but when the effects wear off you can actually have trouble sleeping.

Don't leave sports

The habit of exercising during the day can make a person less sleepy during the day. 

The reason is that feeling tired after exercise can actually improve the quality of sleep for many people.

One survey in the US even showed that adults between the ages of 23–60 get better sleep because of regular exercise. 

Meanwhile, those who do not exercise (at all, either light, moderate, or heavy) tend to sleep less than 6 hours every night. 

Of course not only disturbing the health of the body, this lack of sleep can interfere with all daily activities.

Create a good sleep environment 

In addition to efforts to avoid the causes of sleeplessness, creating a good sleep environment is also very necessary. 

It's not a myth that comfortable pillows, mattresses and sheets can improve comfort and sleep quality. Yes, 

because a comfortable mattress or pillow will not cause annoying pain. Don't forget to block out distracting light or sound by closing the windows and curtains.

A cool room temperature is also one of the factors that make sleeping more soundly. Therefore, you can choose an air conditioner to help cool the room temperature.


So some Tips to Improve Sleep Quality with the Application of Sleep Hygiene, which we can convey, may be useful and add to your insight, thank you.