What is Sleep Hygiene and Why Should You Care?

With the healthcare industry growing every year, people are becoming more aware of holistic health and preventive health. One of the buzzwords emerging from this surge in self-care is “sleep hygiene.” However, these are not just keywords; it is a basic aspect of a person’s overall health.

Before you start looking at the latest supplements and exercise craze, take some time to work out your rest. Here’s everything you need to know about sleep hygiene and why it’s so important.

What is Sleep Hygiene?

In simple terms, sleep hygiene refers to your sleep habits. If you have poor sleep hygiene, you are not giving your body what it needs to enter a deep, restorative phase of the sleep cycle each night. On the other hand, if you have good sleep hygiene, you exhibit healthy habits that encourage adequate sleep.

So why is sleep hygiene important?

Your body does amazing things while you sleep. All the internal functions that help you eat, move, focus, etc., need time to recharge for the next day, otherwise you start a deficit every morning.

Effects of Lack of Sleep

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Sleep deprivation is when your body doesn’t get enough rest to function at an optimal level. This issue has a cumulative effect. While one night can cause minimal disruption, chronic sleep deprivation can lead to lasting problems.

Here are some of the effects of ongoing sleep deprivation and why sleep hygiene is so important:

1. Decreased Immunity and Recovery

Your body needs rest not only to recover from illness and injury, but also to prevent them. Studies have shown that people who don’t get enough sleep are more likely to catch the flu or the common cold. In addition, it is more difficult for them to recover, and the disease affects the body more than a person who is well rested.

If you go to the gym or exercise, sleep is also important for repairing and building muscle as well as preventing injuries that could derail your progress.

2. Hormone Imbalance

Another significant impact of lack of sleep is the effect on your body’s hormones. In one week of restricted sleep, a man may experience a 10-15% drop in testosterone levels. This hormonal imbalance quickly becomes a vicious cycle, as it can also affect a person’s ability to sleep.

Women are also affected by testosterone, although to a lesser extent than men. However, the female sex hormones estrogen and progesterone are also affected by sleep deprivation, which causes more severe PMS symptoms, headaches, and decreased libido.

3. Increased Stress Level

Stress is often considered a silent killer based on its impact on the human body. Lack of sleep causes an increase in the release of cortisol (AKA, the stress hormone). Elevated cortisol levels affect weight management, hormonal regulation, and can lead to long-term heart health problems.

4. Decreased Cognitive Function

Your brain needs sleep to function optimally. Lack of sleep can lead to loss of focus, poor decision making, an inability to regulate moods, and even long-term memory loss. While research is limited, there is a proposed link between chronic sleep deprivation and dementia, although more research is needed based on the initial findings.

How to Improve Sleep Hygiene

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When you look at the evidence above, it’s pretty clear why sleep hygiene is so important. Here are some practical tips to improve your sleep hygiene:

Prepare a Sleep Friendly Bedroom

Your environment plays an important role in how well you sleep. Taking the time to set up a sleep-friendly bedroom is the basis for better rest.

Start by assessing your existing bedding arrangement. When did you buy your mattress? If you hit the eight year mark, it’s time for an upgrade. According to Health.com, buying a mattress based on your sleeping position and body type will ensure you get the joint support you need.

Next, check the surroundings. The best sleeping environment is cool, dark, and quiet. A set of blackout curtains, a sound generator, and a programmable thermostat are helpful.

Avoid Stimulants

Caffeine and alcohol negatively impact your body’s ability to rest and recover. If you are a coffee drinker, try not to consume caffeine after lunch. Also pay attention to hidden sources of caffeine.

Drinking alcohol also increases the release of cortisol and has an impact on calmness. While drinking before bed is fine, too much alcohol will prevent your body from achieving a restful, restorative sleep. When you pass out from drinking, your body does not enter the recovery phase of the sleep cycle.

Avoid Technology

The blue light from the screen affects your natural sleep cycle and tells your body that it’s time to wake up. Try to unplug from technology at least an hour before bed.

Creating a bedtime routine with sleep-friendly habits will improve your sleep hygiene for a happier, healthier you.

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Try Using Somnox

The Somnox Companion is an innovative device that can help you calm down, fall asleep, and stay asleep. If you refuse to take Melatonin or sleep aids, this device is the perfect choice for you. It’s basically a breathing pillow or stuffed animal that you hold against your chest while you sleep, but actually breathe with you. Somnox moves to mimic real breathing and guides the user’s breath to match it. When you hold the Somnox, breathing activates your parasympathetic nervous system and in turn lowers your heart rate, relaxes your muscles, and calms you down, lulling you into a deep sleep, naturally. Whether you suffer from insomnia or not, anyone can benefit from a Somnox companion to improve their sleep and sleep health.

Click here to buy Somnox!

We Want To Hear From You

What’s your bedtime routine like? Which of the following tips would you apply?

Message us on Instagram @womendotcom or Facebook to let us know!

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