Sleep hygiene – contributions to sleep improvement

Sleeping patterns must be amended to have an adequate quality of life. 

We are often playing catch up after unpunctual awakening so being an early riser helps you to do a lot of daily activities on time and enjoying the rest of the day. Committing to yourself and your fitness allows you to make optimistic adjustments in your daily life routine.

Before sleeping spends some time alone with yourself. Write a journal and collect your thoughts. Meditate or stretch your body to alleviate your mental stress level. This not just soothes your mind but also regulates your mood. It enhances our flexibility and helps to regain the energy that is spent during the day. Reading stimulates growth. Mental health benefits can last a lifetime. Reading before bed strengthens mental powers. Keep yourself spiritually active instead of just focusing on your physical performance. 

Sleep is a recurring state of altered consciousness, imperative to normal brain and body function. Approximately one-third time of our lives is spent asleep. Sleep is characterized by decreased awareness and interaction with surroundings, lowered sensory activity, and inhibition of voluntary muscles.

Sleep disorders:

The quantity and quality of steep changes with age. The elderly show more frequent awakenings during the night white teenagers tend to remain awake at night and sleep during the day. Changes in steep are believed to be due to changes in internal body rhythm, (called Circadian Rhythm), emotional stress, physical illness, and drugs. The chronic use of sedatives and hypnotic drugs is not known to improve sleep. On the contrary, they are implicated in many of the dyssomnias. Due to slow metabolism, the elderly tend to accumulate more of the sedatives in their bodies which may lead to delirium, daytime drowsiness, and loss of equilibrium.

There are two types of sleep disorders: primary and secondary sleep disorders. Primary disorders occur as a direct result of disturbances in the sleep-wake cycle. Secondary sleep disorders occur because of other disorders such as depression or due to a general medical condition.

(e.g., pain) or substance abuse.

Effects of Sleep deprivation:

  • Irritability;
  • Cognitive impairment;
  • Memory lapses or loss;
  • Increased heart rate variability;
  • Impaired moral judgment;
  • Risk of heart disease;
  • Judgment;
  • Severe yawning;
  • Hallucinations;
  • Symptoms similar to ADHD;
  • Impaired immune system;
  • Increased reaction time;
  • Decreased accuracy;
  • Tremors;
  • Aches;
  • Risk of diabetes Type 2;
  • Growth suppression;
  • Risk of obesity;
  • Decreased temperature;

Sleep hygiene:

If you’re having trouble having a sound sleep, it will affect your daily life activities. To function optimally, you will need to improve your sleep. The following factors contribute to the improvement of sleep:

  • Sleeping and waking up at around the same time daily (even on weekends!);
  • Increased physical activity and exercise in the afternoon and early evening hours;
  • Cooler room temperatures are more conducive to sleep than warm temperatures;
  • Light bedtime snacks that have calcium and small amounts of sugar;
  • Evening relaxation routines such as progressive muscular relaxation and evening prayers;
  • Avoidance of long naps during the latter part of the day;
  • Making and cleaning your bed every day;
  • Getting into bed only when ready for sleep;
  • Eating at regular times daily and avoiding large meals near bedtime;
  • Avoidance of sensory stimulation at night by substituting TV and cell phone usage with light reading;
  • Avoiding caffeine and fizzy drinks in the evenings;
  • Avoidance of excessive smoking in the evenings (as nicotine is a stimulant);
  • Avoidance of stimulant drugs such as amphetamines, cocaine, and MDMA.



(2017, May 19). Short- and long-term health consequences of sleep disruption. – NCBI – NIH. Retrieved January 4, 2021.

(n.d.). The Extraordinary Importance of Sleep – NCBI – NIH. Retrieved January 4, 2021.

(2018, November 27). Sleeping hours: what is the ideal number and how does age impact this? – NCBI – NIH. Retrieved January 4, 2021.

(2016, December 20). Sleep, Health, and Society – NCBI – NIH. Retrieved January 4, 2021.

Why We Sleep is an important and fascinating book…Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you.” —Bill Gates

New York Times bestseller and international sensation, this “stimulating and important book” (Financial Times) is a fascinating dive into the purpose and power of slumber.

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