Sleep hygiene - Do's and Don'ts of sleep

Dr. Abhinav Panwar

Adequate and refreshing sleep is essential for maintaining optimal mental health. It supports cognitive function, emotional regulation, and overall well-being. When we sleep, our brains process information, consolidate memories, and regulate mood. Without enough quality sleep, we may experience difficulties in concentration, memory recall, and emotional stability.

However due to various demands of society, one may find themselves struggling to get adequate rest. Here are a few pointers to follow if you feel that your sleep is not refreshing or lacking.

Do's:

  1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body's internal clock.

  2. Create a Relaxing Bedtime Routine: Wind down before bed with activities like reading, taking a warm bath, or practicing relaxation exercises.

  3. Optimize Your Sleep Environment: Make your bedroom conducive to sleep by keeping it cool, quiet, and dark.

  4. Watch Your Diet and Hydration: Have a light snack before bed if needed, stay hydrated throughout the day, but limit caffeine, heavy meals, and alcohol close to bedtime.

  5. Exercise Regularly: Engage in physical activity regularly to improve sleep quality, but avoid vigorous exercise too close to bedtime.

  6. Manage Stress: Practice stress-reduction techniques such as mindfulness meditation or deep breathing exercises to calm your mind before sleep.

Don'ts:

  1. Avoid Screens Before Bed: Stay away from screens at least an hour before bedtime to reduce exposure to blue light that can disrupt sleep.

  2. Limit Stimulants: Avoid nicotine and caffeine in the hours leading up to bedtime, as they can interfere with sleep.

  3. Limit Naps: Avoid long or late afternoon naps to prevent interference with night-time sleep.

  4. Don’t Overindulge Before Bed: Avoid heavy meals, caffeine, and alcohol close to bedtime as they can disrupt sleep patterns.

  5. Don’t Ignore Sleep Problems: If you consistently have trouble sleeping, seek professional help to address underlying issues and receive appropriate treatment.