Sleep hygiene: how to sleep well and improve your physical and mental health

Learn practical tips to optimize the quality of your sleep through ‘sleep hygiene’.

Getting a good night’s sleep is more than essential for physical and mental health, yet often, motivated by work routines, studies, and family, we don’t give due importance to sleep quality. 

Thinking about the relevance of this topic, we have prepared a complete content to talk about ‘sleep hygiene’, a set of measures aimed at improving sleep quality, and consequently, quality of life.

Are you interested in learning how it works? Then, follow us! In this content, we will prepare you for a truly peaceful and restorative night’s sleep.

Importance of quality sleep

Quality sleep is a fundamental biological process for physical and mental health. During sleep, regeneration, repair, and strengthening processes occur in the body, which are essential for its proper functioning.

Furthermore, sleeping well plays a crucial role in stress control, anxiety reduction, and even depression. Good sleep quality also shows positive results in improving mood and increasing productivity. 

On the other hand, lack of quality sleep presents various health risks, which can lead to complications such as obesity, diabetes, hypertension, and cardiovascular diseases.

What is sleep hygiene?

Sleep hygiene is a set of measures that, if adopted and practiced correctly, can improve an individual’s sleep quality, reducing the main factors that harm it. 

The main hygiene measures include creating a regular sleep routine, preparing the sleeping environment, among other factors that we will see shortly.

Common problems that affect sleep quality:

Among the main problems, the most common are insomnia, sleep apnea, bruxism, restless leg syndrome, and others.

06 steps to practice sleep hygiene

Establish a regular sleep routine

Although it may not be easy at first, try to always sleep and wake up at the same time, even on weekends. This helps regulate your biological clock, which directly reflects on improving sleep quality.

Create a conducive sleeping environment and avoid electronic devices

First of all, always try to promote comfort in your room, keeping it cool, dark, quiet, and with clean and comfortable bedding. 

Another important point is to avoid using electronic devices such as cell phones, tablets, and televisions, at least 2 hours before going to bed, as the blue light emitted by these devices can interfere with sleep, causing important hormonal changes for restorative rest.

Cut out stimulating substances

Stimulants such as caffeine, alcohol, and nicotine have a great power to disrupt sleep, so before sleeping, replace these substances with relaxing drinks, such as an herbal infusion.

Engage in relaxing activities before sleep

It is scientifically proven that activities such as reading and meditation have the ability to stimulate relaxation. 

Therefore, try to include them in your routine before sleep and see their benefits.

Regularly engage in physical exercise

As you probably already know, engaging in physical activities helps improve overall quality of life, and with sleep, it is no different! 

However, it is important to note that while hypertrophy training can help you sleep better, aerobic workouts such as running, for example, can make it difficult to fall asleep. So avoid them at least 4 hours before bedtime.

Seek professional help if necessary

If you are still facing problems sleeping well with all these tips, it may be interesting to seek professional help and perform some exams, as a lack of vitamins or excess of certain nutrients may also be responsible for poor sleep nights.

Ready for your restorative night’s sleep?

Through this content, we present sleep hygiene, an important practice that canH2: Ready for a restful night of sleep?

Through this content, we presented sleep hygiene, an important practice that can improve your quality of life. 

Always remember that sleep is essential for physical and mental health, and taking care of it is a valuable investment in your health. Sooro Renner – Nutrition that generates results.

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