Sleep hygiene? What is that? Sleep hygiene is someone’s habits and / or circumstances before going to sleep or asleep. Bad Sleep Hygiene (Inadequate Sleep Hygiene) can lead to disturbed sleep or sleeplessness.
Bad sleep hygiene
Examples of bad sleep habits:
Bad sleep habits are for example:
- Go to bed late
- Utilizing too many caffeine drinks such as coffee, tea and red bull before going to bed
- Use too much alcoholic beverages before going to sleep
- Use of heavy meal before going to sleep
- During the day, sleep too much
- Few physical exercise during the day
- Too much exercise just before bedtime
- Radio listening or watching TV in bed
- Use of tablet or mobile phone in bed
- Computer games play just before bedtime
- Lots of noise in bedroom by, for example, a snoring partner.
- Too warm bedroom
- Too little fresh air in the bedroom
- Bad quality of mattress or pillow
A bad sleep hygiene can therefore disturb your night’s sleep. But how should it be? It is important to ensure that your body and brain can slowly settle down before going to sleep.This allows the body to initiate the processes needed to make you sleep in the right way.
Before and during sleep, your body temperature drops (so you often get cold at night), your brainwaves are slower, your blood pressure and heart rate go down, your breathing is slower and your brain will make substances (melatonin) that make you sleepy.