Have you ever wondered why you sometimes feel exhausted, even after sleeping for enough hours? The answer could be in your sleep hygiene. Sleep hygiene refers to the practices and habits that promote quality sleep. It is a crucial aspect of maintaining optimal well-being and a healthy life in general. Below, we'll explore the importance of good sleep hygiene, some helpful tips, and a sample nighttime routine that can help you improve your rest.
Sleep quality has a significant impact on our physical and mental health. Adequate sleep strengthens our immune system, helps regulate metabolism and improves cognitive function. In addition, a restful sleep is associated with better concentration, physical and mental performance, as well as a greater ability to manage stress and regulate emotions.
In addition to following a good sleep routine, it's important to keep our circadian rhythm in mind. The circadian rhythm is an internal cycle of approximately 24 hours that regulates our sleep and wakefulness, and is mainly influenced by exposure to light and darkness. Maintaining a regular sleep schedule, going to bed and getting up at the same time every day, helps to synchronize our circadian rhythm, which improves the quality and efficiency of sleep.
Here are some tips for maintaining good sleep hygiene:
- Establish a routine: Respect your sleep schedule. Try to go to bed and get up at the same time every day, even on weekends. This helps regulate your circadian rhythm and improves sleep quality.
- Expose to sunlight: Try to expose yourself to sunlight for at least 15 minutes a day, if it's better first thing in the morning. This helps your body activate your internal clock, stimulating the production of serotonin and cortisol, and slowing down the production of melatonin, the sleep hormone.
- Move throughout the day: Exercise during daylight hours, move around to release endorphins and improve your overall health. This will help you get to bed more tired.
- Create an environment conducive to sleep: Make sure your bedroom is dark, quiet, and at the right temperature. Use blackout curtains, earplugs, or sleep masks if necessary.
- Avoid exposure to screens before going to bed: The blue light emitted by electronic devices can interfere with the production of melatonin, the sleep hormone. Try to turn off devices at least 30 minutes before bed.
- Limit caffeine and alcohol intake: Both substances can interfere with your ability to fall asleep and affect its quality. Avoid caffeine several hours before bedtime, and limit alcohol intake, as it can disrupt sleep patterns.
- Practice relaxation: Before going to bed, spend time doing relaxing activities, such as reading a book, taking a warm bath, or practicing deep breathing techniques. This will help you disconnect and prepare your mind for rest.
Here is an example of my evening routine:
- 9:00 p.m.: I have dinner and relax on the sofa while we watch a series.
- 10:30 p.m.: We create a calm atmosphere in the bedroom. We light some candles and I do my skin care routine.
- 10:45 p.m.: I take Ganbatte Recharge , my perfect ally for a good rest. I stretch for a few minutes or use my massage gun to release tension.
- 11:00 p.m.: I write on a piece of paper the important things I have to do the next day (to get it out of my mind and sleep better).
- 11:15 p.m.: I read a few minutes
- 11:45 p.m.: I try to fall asleep and rest for 7-8 hours.
- 8:00 a.m.: The alarm goes off and I wake up to start the day.
Remember that each person is different, so it is important to find a routine that suits you and your needs.
We encourage you to try tracking your sleep habits with this document to help you improve your sleep hygiene. dream. download it here 😉
Written by Ana Saiz
Co-founder of Ganbatte Superfoods