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Understanding the Basics of Sleep Hygiene for Better Health

In the hustle and bustle of modern work life, a good night’s sleep is like a secret weapon for better health. 

1. Prioritise Your Sleep Schedule

Just like you schedule meetings or tasks, your sleep deserves a spot in your daily timetable. Aim for 7-9 hours of shut-eye each night. Consistency is key, so try to stick to the same sleep and wake times even on weekends.

2. Create a Comfortable Sleep Environment

Think of your bedroom as your sleep sanctuary. Keep it cool, dark, and quiet. Invest in a comfortable mattress and pillows. The UK National Health Service (NHS) recommends keeping your bedroom clutter-free for a peaceful sleep environment.

3. Unplug Before Bed

Modern life often revolves around screens, but they can interfere with your sleep. The blue light emitted by phones and tablets can mess with your body’s natural sleep-wake cycle. Try to switch off electronic devices at least an hour before bedtime.

4. Watch What You Eat and Drink

Your diet can affect your sleep. Avoid heavy meals close to bedtime and limit caffeine and alcohol intake, especially in the evening. Opt for a light, balanced snack if you’re feeling peckish before bedtime.

5. Wind Down with a Relaxing Routine

Creating a bedtime routine signals to your body that it’s time to wind down. It could be reading a book, taking a warm bath, or practising gentle stretches. Find what relaxes you and make it a nightly ritual.

6. Stay Active During the Day

Regular physical activity is linked to better sleep. Aim for at least 30 minutes of moderate exercise most days. It’s like giving your body a good stretch, preparing it for a restful night.

7. Manage Stress and Worries

Work-life can bring its share of stress. Find healthy ways to manage stress – whether it’s through deep breathing exercises, meditation, or jotting down your thoughts in a journal. A stress-free mind is more likely to enjoy a restful sleep.

Bottom Line

Remember, a good night’s sleep is not a luxury; it’s a necessity for better health and productivity. Incorporate these simple sleep hygiene tips into your routine, and watch your overall well-being flourish.