Watch out! 5 aspects related to poor sleep hygiene - Green Health Tips - Health & Fitness News Watch out! 5 aspects related to poor sleep hygiene | Green Health Tips - Health & Fitness News

Watch out! 5 aspects related to poor sleep hygiene

We call sleep hygiene to control all those behavioral, psychological and environmental factors that prevent us from having a deep and restfu...

We call sleep hygiene to control all those behavioral, psychological and environmental factors that prevent us from having a deep and restful sleep.

Although we have all experienced what it is to spend a few days in which it is impossible to sleep in a rested and healing way, there are people who end up suffering from chronic insomnia due to certain behaviors related to poor sleep hygiene .

Nor can we forget that not resting, not enjoying a deep and restful sleep, causes in turn metabolic changes in our body that can lead to more serious diseases. We explain it to you below.

Insomnia affects our physical and emotional health

Our daily behaviors, including emotional ones, can have a major impact on our rest times . An example of this would undoubtedly be stress. All that tension accumulated during the day tends to overexcite our brain, preventing us from reaching those deeper stages of sleep where our mind, our body, rests.

However, let’s briefly look at the consequences of not enjoying proper sleep hygiene.

Watch out! 5 aspects related to poor sleep hygiene

If we consider that we spend about a third of our lives sleeping, we can certainly understand the great importance of providing adequate rest. In case we can not do this we can experience the following:

  • The body is not properly cleaned or regenerated.
  • We do not activate the production of certain hormones that favor the recovery of tissues and muscles.
  • According to several studies, insomnia decompensates our glucose levels and we run the risk of diabetes.
  • Our memory begins to fail, we have trouble concentrating, solving problems … It can even change our mood.
  • Increased stress from chronic insomnia may increase the risk of heart disease . It’s something to consider.

Factors that determine poor sleep hygiene

Watch out! 5 aspects related to poor sleep hygiene

1. Go to bed angry or worried

Something that often happens at a couple’s level, for example, is waiting at the last hour of the day to talk about those problems or those issues that worry or annoy us.

  • Getting to the pillow after a couple discussion prevents us from getting a good night’s sleep. The same thing happens when we use this moment when we turn off the light, to “turn around” certain complicated facts of the day related to work, family, emotions …
  • The best thing is that two hours before going to bed, we have resolved or addressed those problems that worry or annoy us. We must become aware that the pillow is rested and light of negative emotions .

It is difficult to achieve, we know, but it must be propitiated.

2. Do not go to bed hungry or “very full”

  • Sometimes we choose not to dine in order to lose weight. Also, on the opposite side, there are those who make a copious dinner and come to bed just when digestion is taking place. None of this is healthy.
  • We must eat two hours before going to sleep , and dinner should be varied, fair but always nutritious.
  • Do not drink alcoholic drinks, remember also that certain infusions like tea can activate us. An ideal remedy to relax would be to drink a glass of almond milk with honey, delicious.

Watch out! 5 aspects related to poor sleep hygiene

3. The bedroom should be in darkness and at a temperature between 18º and 22º

A messy bedroom, with a not very pleasant smell and a high ambient temperature is synonymous with poor sleep hygiene . It will certainly be very difficult to get a restful rest.

  • The room must be dark or in a warm gloom. The smell of lavender, for example, is very relaxing.
  • The ideal temperature with which to get to sleep placidly is between 18 and 22 degrees.

4. Be regular in your habits

Another very classic sleep hygiene is to go to sleep every day for an hour and wake up to another. Hence, when, for example, we work on several shifts, our physical and emotional health resents, by altering our circadian rhythms.

  • Try, as much as possible, to synchronize your habits with the hours of sunshine. In this way we will regulate the release of melatonin to favor an adequate rest.
  • Another aspect to remember is the use of mobile phones, computers, tablets … All this also affects our melatonin, dampens its function and overexcites our brain. It would be best to close them two hours before bed and get a book.

Watch out! 5 aspects related to poor sleep hygiene

5. Do not do physical exercise just before going to bed

  • Those who say physical exercise can also refer to tasks such as cleaning the house, washing machines, walking the dog … Anything that involves exercising our body just before going to sleep also implies poor sleep hygiene.
  • Try to perform these tasks at least one hour before going to bed. Once you are done, take a hot shower , drink a glass of warm milk with honey, grab a good book and release all kinds of worry from your mind.

Rest, sleep, will embrace you slowly and deeply.

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Green Health Tips - Health & Fitness News: Watch out! 5 aspects related to poor sleep hygiene
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