Tips for Better Sleep Hygiene

Top Tips for Better Sleep Hygiene and a Restful Night

Welcome to A-Z Insights. We all know that sleep plays a very important role in maintaining physical and mental health. Our body underwent repair during the sleep, which will help us to stay active and productive the next morning. The people who are suffering with sleep-related problems can easily understand my words. When it comes to data, India is the second most sleep-deprived country in the world after Japan. 8-9 hours of sleep is essential in order to live a quality life.

 2025 study by CNBC TV18 revealed that nearly 60% of Indians sleep for less than six hours daily.

We are going to provide you with simple and practical advice to sleep better. Before that, we need to understand the problems that are related to sleeplessness and the consequences thereof.

Sleep Disorders: 

As per a report, 93% of the Indian population is suffering from sleep disorders. Let us discuss major disorders and symptoms:

Disorder	Symptoms / Description
Insomnia	Poor sleeping habits, anxiety, depression, and chronic illness leading to difficulty falling or staying asleep.
Sleep Apnea	Loud snoring, interrupted breathing during sleep, feelings of sleeplessness even after overnight rest.
Parasomnias	Abnormal movements or behaviors during sleep such as sleep talking, sleepwalking, or nightmares.
Eye Problems	Red, puffy, or burning eyes, blurred vision, irritation, and increased risk of glaucoma due to sleeplessness.
Breathing-related Disorders	Abnormal breathing patterns such as loud breathing, breathlessness, or irregular breathing during sleep.

Sleep disorders not only impact the sleep of a person who is suffering with the disorder but also individuals who are sleeping with them. The best example of this is sleep apnea; it will disturb the sleep of surrounding persons.

Advices To Sleep Better:

✓ Follow a scheduled sleep routine; create your own sleep routine of 8-9 hours of time interval. Follow it for a couple of days regularly, and it will become a habit for you. It is better to limit daytime naps, which can disturb circadian rhythm. It is advisable to take a shower before bed.

✓ Screen time reduction can benefit you by helping you sleep better. The blue light that comes from mobile phones and computer screens can disturb your circadian rhythm, which disturbs the sleep hormone melatonin.

✓ Avoid caffeine and nicotine 4-5 hours before bed, which blocks adenosine receptors in the blood, which promotes sleep. 

✓Daily exercises can improve melatonin production, improve mood, and reduce stress. Exercises are not only lifting weights in the gym. Walking, swimming, and cycling are also considered to be exercises.

✓Avoid big meals and alcohol during the night. Large meals during bedtime can cause digestive issues and bloating in the night, and alcohol helps you to fall asleep in the beginning, but it is not going to be a quality sleep at all.

The bottom line 

 A study pointed out that 1 hour of screen time at bedtime can reduce your sleep by 24 minutes. Whether you believe it or not, sleep disorder is a major reason for 95% of hazardous health problems, in the same way quality sleep is the only solution to live healthily. 

Now, we pointed out top disorders and solutions for them. One of the important things you have to notice here is that the tips that are provided here are simple and practical. If any symptoms are persistent for long intervals, it is better to consult the doctor.

If you have any suggestions, feel free to let me know in the comment section.