Engy Elghannam 
What exactly is sleep hygiene? It's not about cleaning your face or brushing your teeth before going to bed ,however it's crucial to do those things too. Sleep hygiene refers to evidence-based practices, both during the day and before bedtime, that can make a significant difference in whether you have a peaceful night's sleep or a restless one. Let's learn more about sleep hygiene, the signs of poor sleep, and tips for good sleep.
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What are the signs of poor sleep habits?
Poor sleep habits show up as having trouble falling asleep, waking up during the night, and feeling tired and unfocused during the day. Not getting enough sleep makes us slower in our reactions, impairs decision-making, and stifles creativity.
Lack of sleep can lead to feelings of anxiety and sadness. It can also make it harder to stop thinking about negative thoughts and ideas, which might increase the risk of depression.
But here's the good news, getting better sleep is more achievable than you might think. To start, you can develop healthy sleep routines that encourage better sleep and help you stay alert and refreshed during the day.
Here are 10 tips for maintaining good sleep hygiene:
1. Stick to a regular sleep schedule: Aim to sleep and wake up at the same times every day, including weekends. This helps your body maintain a natural sleep pattern.
2. Set up a calming bedtime routine: Engage in relaxing activities like taking a warm bath, reading, listening to soothing sounds, or meditating. This will help you shift from being awake to falling asleep more easily.
3. Make Your room Cool and Comfortable: Keep your bedroom cool, quiet, and dark for the best sleep conditions. Make sure your mattress and pillows are comfy.
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4. Dim the lights after dark: Bright light, particularly from screens, can mess up your body's internal sleep-wake rhythm by blocking the release of the sleep hormone melatonin. So, lower the lighting in the evening.
5. Reduce screen time an hour before bed: Stay away from screens for at least an hour before bedtime, as they can stimulate your mind and disrupt your sleep. If you can, keep your phone away or enable "Do Not Disturb" to prevent notifications.
6. Avoid late-day stimulants: Caffeine-containing beverages and foods (coffee, tea, colas, chocolate) should be avoided at least six hours before bedtime.
7. Watch what you are eating: Citrus fruits, spicy, fatty, or heavy meals close to bedtime can disrupt sleep and lead to indigestion. Give your stomach 3-4 hours to empty before lying down.
8. Exercise regularly: Engaging in regular exercise can eventually improve your sleep, but try to avoid strenuous workouts close to bedtime, as they stimulate cortisol production, making it harder to fall asleep.
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9. Reserve your bed for sleep: Use your bedroom exclusively for sleep only, avoiding activities like TV or internet browsing. If you can't fall asleep within 20 minutes, get out of bed and engage in a relaxing activity.
10. Try to Limit or Skip Daytime Naps: Although a quick power nap lasting around 20-25 minutes can improve your mood and provide a temporary boost in alertness, it can't fully make up for inadequate nighttime sleep. If you're struggling with falling asleep or staying asleep at night, it's usually better to skip daytime naps. Taking a nap later in the day can reduce your body's natural sleep drive, making it harder to fall asleep when bedtime arrives.
