What is sleep hygiene? Why should it be taken care of?

What is sleep hygiene?

Sleep hygiene is defined as various measures aimed at improving the current quality and lengthening the time of sleep. Some of them concern directly the person and his/her habits, others are connected with current environmental conditions in which the person lives. There are many effective ways to ensure effective sleep and get rid of the troublesome consequences of too short or insufficiently deep rest.

The best methods for maintaining proper sleep hygiene are:

• regular waking-up and falling asleep routine
• maintaining optimal body and room temperature
• ventilation of the room before going to bed
• systematic outdoor physical activity
• reduction of the body's exposure to light before going to bed
• ensuring adequate comfort (e.g. the right mattress thickness)

Sleep hygiene and the daily diet

Nutrition plays an incredibly important role in terms of maintaining proper sleep hygiene. Dinner should not be too big a meal. What is more, an overly sweet or spicy dinner will cause a great involvement of the digestive system and digestive processes. Thus, it is not difficult to guess that one of the effects may be a real deterioration of sleep quality. In addition, it is important to ensure that throughout the day meals are eaten regularly and that they are optimally balanced to your needs.

A good way to support proper sleep hygiene is a properly selected supplementation. Olimp Laboratories pharmaceutical company recommends the Forsen capsules. It is a unique combination of highly standardized plant extracts (oat, saffron, hop cones and melissa), amino acids (L-theanine and L-tryptophan), GABA as well as vitamins (niacin, B6) and minerals (magnesium). All individual substances have been selected in optimal proportions and extracted from the highest quality raw materials, which have previously undergone a reliable microbiological purity assessment.

What are the effects of impaired sleep hygiene?

Failure to maintain sleep hygiene causes a real deterioration in the quality of sleep, which in turn promotes the emergence of a number of health or well-being problems. In the long term, these can in turn be the cause of the development of a number of serious ailments:

• pain syndromes
• glucose intolerance
• increased tendency to gain weight
• constant feeling of fatigue
• hypertension and heart problems
• reduced sexual performance and libido

It is worth remembering that the best way is to provide the body with an optimal amount of sleep. On average, an adult should spend 6 to 8 hours on deep sleep, which will allow the body to fully regenerate after an exhausting day.