The association with the word “hygiene” usually involves showering or washing hands, but few people relate the concept of hygiene to sleep. However, it is just as important to make sure you get enough sleep as it is to exercise, bathe regularly, and eat right.
The reality is that many people in the United States do not get enough sleep. Adults should try to sleep an average of 7 and 8 hours per night. Children should be getting even more sleep. Those who do not get enough sleep run the risk of chronic tiredness, which can compromise their productivity and the functioning of their immune systems.
Building up a large sleep debt can lead to serious problems. Many people would love to get more sleep, but they have trouble falling asleep at night. Others can’t seem to stay asleep long enough to get quality rest. For those who want to improve their sleep hygiene, there are a few points to keep in mind.
Screening Out Insomnia
First, cut down on screen time prior to going to bed. Screens on TVs, computers, and laptops emit blue light which stimulates the brain and keeps you awake. To fall asleep easier, avoid using screens 30 minutes to an hour before bed. This can seem like a challenge, but try reading a book instead. This is a great way to unwind and will not stimulate the brain as much as blue light.*
Cutting Down on Caffeine
Second, avoid caffeine in the afternoon. Of course, many people drink caffeine in the morning. There are also a lot of people who get tired in the afternoon and have a cup of coffee to keep them awake. The problem is this caffeine may keep them awake when they try to go to sleep that night. The reality is that caffeine stays active in the system for a longer period of time than most people realize. Therefore, try to avoid caffeine in the afternoon to make it easier to fall asleep at night.
Can Supplements Help?
Finally, there are also health supplements that can be helpful. Many people find that taking CBD capsules helps them fall asleep, and stay asleep longer. Supplements are better than prescription medications because some prescriptions can be addictive and can lead to dangerous side effects. At the same time, before taking any health supplement, it is important to talk to a trained medical professional to avoid any potential drug interactions. But don’t be afraid, there are situations where supplements such as CBD can be helpful for those who are struggling to fall asleep.*
These are just a few of the many ways to improve sleep hygiene. Sleep provides the brain with an opportunity to recharge and the body with time to heal itself. Some people have trouble falling asleep at night while others may find it difficult to stay asleep. Either way, do not fear. It is vital, and possible, for everyone to take a healthy, well-rounded approach to improve their sleep hygiene.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.