{"id":573899,"date":"2023-05-10T17:55:03","date_gmt":"2023-05-10T14:55:03","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/what-is-sleep-hygiene-tips-to-help-improve-quantity-quality-of-sleep\/"},"modified":"2023-05-10T17:55:03","modified_gmt":"2023-05-10T14:55:03","slug":"what-is-sleep-hygiene-tips-to-help-improve-quantity-quality-of-sleep","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/what-is-sleep-hygiene-tips-to-help-improve-quantity-quality-of-sleep\/","title":{"rendered":"#What is sleep hygiene? Tips to help improve quantity, quality of sleep"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a3c208c054cb\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a3c208c054cb\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/what-is-sleep-hygiene-tips-to-help-improve-quantity-quality-of-sleep\/#What_is_sleep_hygiene\" >What is sleep hygiene?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/what-is-sleep-hygiene-tips-to-help-improve-quantity-quality-of-sleep\/#Why_is_sleep_hygiene_important\" >Why is sleep hygiene important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/what-is-sleep-hygiene-tips-to-help-improve-quantity-quality-of-sleep\/#How_to_improve_your_sleep_hygiene\" >How to improve your sleep hygiene<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/what-is-sleep-hygiene-tips-to-help-improve-quantity-quality-of-sleep\/#Improving_sleep_hygiene_for_children\" >Improving sleep hygiene for children<\/a><\/li><\/ul><\/nav><\/div>\n<div id=\"\">Adults between the ages of 18 and 60 should get <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\">seven or more<\/a> hours of sleep per night, but about <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.cdc.gov\/sleep\/data-and-statistics\/Adults.html\">35% of adults<\/a> in a 2020 survey reported sleeping less than that. The number is higher for high schoolers on both ends \u2013 teens should get eight to 10 hours of sleep, but almost <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.cdc.gov\/sleep\/data-and-statistics\/high-school-students.html\">80%<\/a> said they received less, the Centers for Disease Control and Prevention reports.\u00a0<\/p>\n<partner-banner util-module-path=\"elements\/partner\" class=\"spacer-large\" min-height=\"390\" fluid=\"\" outstream=\"\"><\/partner-banner>Sleep is important no matter your age. If you\u2019re looking to improve your nighttime habits and feel well-rested,\u00a0here\u2019s everything you need to know about managing sleep hygiene:\u00a0<\/p>\n<p><media-image image-set=\"https:\/\/www.gannett-cdn.com\/presto\/2022\/11\/17\/USAT\/35846b3c-dbb5-49dc-8355-b6daafe21861-GettyImages-1234021079.jpg bestCrop, https:\/\/www.gannett-cdn.com\/presto\/2022\/11\/17\/USAT\/35846b3c-dbb5-49dc-8355-b6daafe21861-GettyImages-1234021079.jpg?crop=1880,1410,x0,y0 4:3, https:\/\/www.gannett-cdn.com\/presto\/2022\/11\/17\/USAT\/35846b3c-dbb5-49dc-8355-b6daafe21861-GettyImages-1234021079.jpg?crop=1060,1414,x318,y0 3:4, https:\/\/www.gannett-cdn.com\/presto\/2022\/11\/17\/USAT\/35846b3c-dbb5-49dc-8355-b6daafe21861-GettyImages-1234021079.jpg?crop=2120,1193,x0,y107 16:9\" image-alt=\"Many chronic conditions can lead to loss of sleep and negatively impact daily activities.\" credit=\"Getty Images, posed by model.\" caption=\"Your habits before you hit the pillow may be causing sleeplessness or poor sleep hygiene.\" orientation=\"horizontal\" class=\"spacer-large\" util-module-path=\"elements\/media\"><\/media-image><\/p>\n<h2 class=\"presto-h2\"><span class=\"ez-toc-section\" id=\"What_is_sleep_hygiene\"><\/span>What is sleep hygiene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sleep hygiene is a set of recommendations to form healthy habits for sleep. When you say you have good sleep hygiene, you\u2019re following those guidelines and avoiding behavior that prevents a good night\u2019s rest.<\/p>\n<p><span class=\"exclude-from-newsgate\"><strong style=\"margin-right:3px\">How to fall asleep easier: <\/strong>5 tips for a more rested sleep<\/span><\/p>\n<p><span class=\"exclude-from-newsgate\"><strong style=\"margin-right:3px\">What is sleep paralysis?: <\/strong>Why you feel like you can&#8217;t move in the morning<\/span><\/p>\n<partner-inline util-module-path=\"elements\/partner\" class=\"spacer-large\" placement=\"native-article_link\" sizes=\"[[300, 250], [3, 3]]\" min-height=\"250\" fluid=\"\" outstream=\"\"><\/partner-inline>\n<h2 class=\"presto-h2\"><span class=\"ez-toc-section\" id=\"Why_is_sleep_hygiene_important\"><\/span>Why is sleep hygiene important?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Not only is it important to get seven to eight hours of sleep per night, but it&#8217;s also critical to have good quality sleep, says <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.bluesleep.com\/our-clinical-team\/hal-alpert-md\">Dr. Hal Alpert<\/a>, a board-certified sleep medicine specialist.<\/p>\n<partner-banner util-module-path=\"elements\/partner\" fluid=\"\" bottom=\"\" lazy=\"\" class=\"spacer-large\" min-height=\"390\" outstream=\"\"><\/partner-banner>\n<p>Developing healthy sleeping habits is a critical step toward getting this quality snooze time.\u00a0<\/p>\n<p>\u201cThe most common reason for people to be tired and sleepy is that they\u2019re not allowing themselves adequate sleep time,\u201d Alpert says. \u201cThey\u2019re not scheduling it.\u201d<\/p>\n<partner-inline util-module-path=\"elements\/partner\" placement=\"native-article_link\" sizes=\"[[300, 250], [3, 3]]\" min-height=\"250\" fluid=\"\" outstream=\"\"><\/partner-inline>\n<p>For night owls, especially students up late studying or <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/social-mediaa\/\" data-internallinksmanager029f6b8e52c=\"1\" title=\"Social Media\" target=\"_blank\" rel=\"noopener\">social<\/a>izing, it may seem logical to just sleep in on the weekend. But playing catch up with sleep is disrupting the healthy habits needed for good sleep hygiene, Alpert says.\u00a0<\/p>\n<p><cta-atoms-container-inline util-module-path=\"elements\/cta\" class=\"spacer-large\"><\/cta-atoms-container-inline><\/p>\n<p>\u201cIt takes almost two weeks to really make up for a sleep deficit like that,\u201d Alpert says.\u00a0<\/p>\n<p><span class=\"exclude-from-newsgate\"><strong style=\"margin-right:3px\">Manifestation 101: <\/strong>It&#8217;s not &#8216;magical.&#8217; Manifesting coaches share tips for beginner<\/span><\/p>\n<h2 class=\"presto-h2\"><span class=\"ez-toc-section\" id=\"How_to_improve_your_sleep_hygiene\"><\/span>How to improve your sleep hygiene<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Improving sleep hygiene doesn\u2019t just h<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>en at bedtime\u00a0\u2013 your pre-bedtime rituals and daily routine can affect your sleep greatly.\u00a0<\/p>\n<p><strong>1. Stay consistent<\/strong><\/p>\n<p>Consistency is key: a regular bed and wake-up time can help set your biological clock to become sleepy at the same time every day.\u00a0<\/p>\n<partner-banner util-module-path=\"elements\/partner\" fluid=\"\" bottom=\"\" lazy=\"\" class=\"spacer-large\" min-height=\"390\" outstream=\"\"><\/partner-banner>\n<p>Alongside this, Alpert recommends limiting any daytime naps to a total of 30 minutes. Lengthy naps can cause your body to not feel tired when it\u2019s time for bed.<\/p>\n<p><strong>2. Wind down<\/strong><\/p>\n<p>A period of \u201cwind-down time\u201d is another step to ensure you\u2019re getting a good quality night of sleep. Alpert recommends trying a relaxing meditation, a warm bath or shower, reading, or listening to calming music.\u00a0<\/p>\n<p>If you\u2019ve tried counting sheep and you can\u2019t fall asleep for more than 30 minutes, Alpert advises getting out of your bedroom entirely and repeating the wind-down process.\u00a0<\/p>\n<p><strong>3. Establish your sleeping space<\/strong><\/p>\n<p>This wind-down process should happen outside of the bedroom.\u00a0<\/p>\n<p>\u201cUse the bedroom only for sleep and sex,\u201d Alpert says. \u201cIf you\u2019re doing a lot of activities in the bedroom and not sleeping, your brain doesn\u2019t associate the bedroom with being asleep.\u201d<\/p>\n<partner-banner util-module-path=\"elements\/partner\" fluid=\"\" bottom=\"\" lazy=\"\" class=\"spacer-large\" min-height=\"390\" outstream=\"\"><\/partner-banner><partner-inline util-module-path=\"elements\/partner\" class=\"spacer-large\" placement=\"native-article_link\" sizes=\"[[300, 250], [3, 3]]\" min-height=\"250\" fluid=\"\" outstream=\"\"><\/partner-inline>\n<p>The bedroom should be a cool, dark, quiet and comfortable place to ensure the best possible sleep experience. Dark shades and earplugs can achieve this.\u00a0<\/p>\n<p>If you find yourself tossing and turning with thoughts, Alpert recommends making tomorrow\u2019s to-do list tonight.\u00a0<\/p>\n<p>\u201cKeeping a pen and a pad at the bedside to jot down the last-minute tasks that pop into your head will prevent you from \u2026 having to remember and think about it all night long,\u201d Alpert says.\u00a0<\/p>\n<p><strong>4. Avoid alcohol, food, caffeine and electronics before bed<\/strong><\/p>\n<p>If you\u2019re living with poor sleep hygiene, there\u2019s a chance your pre-bedtime activities are causing it.\u00a0<\/p>\n<partner-banner util-module-path=\"elements\/partner\" fluid=\"\" bottom=\"\" lazy=\"\" class=\"spacer-large\" min-height=\"390\" outstream=\"\"><\/partner-banner>\n<p>Avoid alcohol, food and caffeine before bed, Alpert says. Eating before bed has been known to <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16393212\/#:~:text=Objective%3A%20It%20is%20generally%20recommended,h%20of%20going%20to%20sleep.\">cause acid reflux,<\/a> and caffeinated beverages (including soda, coffee, tea and chocolate) may keep you up at night. And while you may be tempted to end the night with a glass of wine, alcohol can impact your sleep.\u00a0<\/p>\n<p>\u201cAlthough it\u2019s a sedative, it wears off and then you have a rebound effect when you wake up during the night,\u201d Alpert says.\u00a0<\/p>\n<p>You should also avoid using electronics before bed and even leave them outside of the bedroom. According to Alpert, the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.cdc.gov\/niosh\/emres\/longhourstraining\/color.html\">blue light<\/a> from your iPhone or tablet prevents the release of melatonin from the brain, which is the body\u2019s signal to sleep.<\/p>\n<p><strong>5. Exercise regularly<\/strong><\/p>\n<p>You can improve your sleep regimen by exercising regularly during the week. <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1389945711002553?via%3Dihub\">Several<\/a> <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.scholars.northwestern.edu\/en\/publications\/aerobic-exercise-improves-self-reported-sleep-and-quality-of-life\">studies<\/a> have linked increased aerobic exercise and better quality sleep for individuals with insomnia.<\/p>\n<partner-banner util-module-path=\"elements\/partner\" fluid=\"\" bottom=\"\" lazy=\"\" class=\"spacer-large\" min-height=\"390\" outstream=\"\"><\/partner-banner>\n<p>When it comes to insomnia,\u00a0tips and tricks for the average sleeper may not be effective. If nothing seems to be working and you&#8217;re snoring or experiencing other <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/8718-sleep-apnea\">symptoms of sleep apnea<\/a>,\u00a0Alpert recommends seeing a physician as there may be <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167#:~:text=Examples%20of%20conditions%20linked%20with,Sleep%2Drelated%20disorders.\">other underlying conditions<\/a> at play.<\/p>\n<partner-inline util-module-path=\"elements\/partner\" class=\"spacer-large\" placement=\"native-article_link\" sizes=\"[[300, 250], [3, 3]]\" min-height=\"250\" fluid=\"\" outstream=\"\"><\/partner-inline>\n<h2 class=\"presto-h2\"><span class=\"ez-toc-section\" id=\"Improving_sleep_hygiene_for_children\"><\/span>Improving sleep hygiene for children<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Children have different daily routines and sleep needs than adults \u2013 school-age children should get <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\">between nine and 12 hours<\/a> of sleep every day, the CDC says, and children 3-5 years old should get between 10-13 hours of sleep.\u00a0<\/p>\n<p>Alpert recommends setting a routine for your children to develop healthy sleep habits as they age.<\/p>\n<p><span class=\"exclude-from-newsgate\"><strong style=\"margin-right:3px\">Back pain: <\/strong>How to get a good night&#8217;s sleep even if your back hurts<\/span><\/p>\n<p><span class=\"exclude-from-newsgate\"><strong style=\"margin-right:3px\">Just Curious?\u00a0 <\/strong>We&#8217;re answering life&#8217;s everyday questions<\/span><\/p>\n<lit-timestamp class=\"column ten-column no-gutter spacer-small\" slot=\"timestamp\" publishdate=\"2023-02-01 10:00:09 +0000 UTC\" updatedate=\"2023-05-10 14:55:03 +0000 UTC\"><\/lit-timestamp><\/div>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong>\n<\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">News<\/a> articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/news\/\" target=\"_blank\" rel=\"noopener\">News category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/www.usatoday.com\/story\/life\/health-wellness\/2023\/02\/01\/what-is-sleep-hygiene-improve-sleep\/11106518002\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adults between the ages of 18 and 60 should get seven or more hours of sleep per night, but about 35% of adults in a 2020 survey reported sleeping less than that. The number is higher for high schoolers on both ends \u2013 teens should get eight to 10 hours of sleep, but almost 80%&#8230;<\/p>\n","protected":false},"author":1,"featured_media":573900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/www.gannett-cdn.com\/-mm-\/a3637f5673fa79cdf91869a25cd336ca46d8fb74\/c=0-41-793-487\/local\/-\/media\/2022\/08\/27\/USATODAY\/usatsports\/man_sleeping_in_bed_oRy0tPC.width-793.jpg?auto=webp&format=pjpg&width=1200","fifu_image_alt":"","footnotes":""},"categories":[70897],"tags":[],"class_list":["post-573899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/573899","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=573899"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/573899\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/573900"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=573899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=573899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=573899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}