Sleep Hygiene - DRHC Dubai Psychiatry Clinic

Sleep hygiene refers to a set of practices and habits that promote good-quality sleep. These practices aim to create an environment and lifestyle conducive to high-quality sleep. It is important to understand certain aspects of sleep to develop healthy sleep practices.

The following ways can help improve sleep hygiene:

Consistent sleep schedule:

Bedtime and Wake Time: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

Bedtime Routine:

• Relaxation: Engage in calming activities before bedtime, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
• Avoid Stimulation: Steer clear of stimulating activities, such as watching intense TV shows, playing video games, or working on stressful tasks

Optimal Sleep Environment:

• Darkness: Ensure your bedroom is dark or use blackout curtains to block out external light, as light can disrupt your sleep.
• Temperature: Maintain a cool, comfortable room temperature. Most people sleep best in a slightly cooler environment.
• Noise: Keep the bedroom quiet. If noise is an issue, consider using earplugs or a white noise machine.
• Comfortable Mattresses and Pillows: Using good-quality and comfortable mattresses and pillows that provide proper support and comfort can improve sleep quality.

Limit exposure to screens:

Blue Light: The blue light emitted by phones, tablets, computers, and TVs can interfere with the body's production of melatonin, a hormone that regulates sleep. Avoid screens at least an hour before bedtime.

Diet and Nutrition:

Avoid Heavy Meals: Eat dinner a few hours before bedtime, and avoid heavy or spicy foods that can cause discomfort or indigestion
Caffeine and Alcohol: Limit caffeine and alcohol intake in the evening, as they can disrupt sleep patterns.

Regular Exercise:

Regular physical activity can promote better sleep, but avoid vigorous workouts close to bedtime as they can be too stimulating.

Manage Stress:

Practice stress-reduction techniques such as meditation, yoga, or progressive muscle relaxation to calm your mind before bedtime. Consider writing your worries in a journal to jot down your concerns, which may help clear your mind.

Limit Naps:

Avoid long or late-afternoon naps, as they can make it harder to fall asleep at night.

Natural light exposure:

Spend time outdoors during the day, especially in the morning. Exposure to natural light helps regulate your body's internal clock and improves sleep quality.

Sleep Monitoring:

Keep a sleep diary to track your sleep habits (bedtime, sleep onset duration, any waking up at night, time taken to sleep again, wake-up time) and identify patterns that may need adjustment.

Limit liquid intake before bed:

Minimize your consumption of liquids before bedtime to reduce the likelihood of waking up during the night to use the bathroom.

Consult a healthcare professional:

If you consistently have trouble sleeping despite following sleep hygiene guidelines, please reach out to best psychiatry doctor at the Dr. Rami Hamed Center.

If you are experiencing any signs and symptoms of a Sleep Hygiene, please don't hesitate to contact our best psychiatrist in Dubai at the Dr Rami Hamed Center, Call +97142798200 to Schedule Your Appointment Today. We have the best psychiatry doctor, and our psychiatry clinic is situated in Dubai Healthcare City.