Insomnia? Let's Fix Your Sleep Schedule with Sleep Hygiene

Insomnia is a sleep disorder whose symptoms include difficulty falling asleep, difficulty staying asleep, waking up easily, or waking up too early. The causes of insomnia vary, ranging from psychological and mental disorders, health conditions, to poor sleep habits.

Although insomnia is a common sleep disorder, it continues to affect a large number of people. Treating insomnia is not easy—there are many remedies you can find, but they are not necessarily effective at eliminating it.

But don't give up—you can try sleep hygiene as a way to overcome insomnia. sleep hygiene It doesn't require you to take any medication and is beneficial to practice. Curious? Read on to learn what it means and how to do sleep hygiene below.

What Is Sleep Hygiene

Some people may still be unfamiliar with the term sleep hygiene—so what is sleep hygiene and how do you practice it? Sleep hygiene is a set of practices adopted to build clean, healthy sleep habits, with the goal of improving sleep quality.

"Clean sleep" does not refer to its literal meaning, such as showering or brushing your teeth before bed. Rather, it is a term that refers to a healthy sleep pattern free from all sleep disturbances.

Sleep hygiene covers practices such as maintaining a consistent sleep schedule, creating a comfortable and quiet sleep environment, and avoiding bad habits before bed such as consuming caffeine or alcohol. By practicing sleep hygiene regularly, you can help your body fall asleep more easily and sleep more soundly.

Factors That Cause Insomnia

In relation to sleep hygiene and insomnia, it helps to first understand what factors cause insomnia. Insomnia is a sleep disorder that makes sufferers struggle to fall asleep, stay asleep, or causes them to wake up too early and be unable to go back to sleep.

Insomnia is a complex sleep disorder and is generally caused by several of the following factors:

Stress and Anxiety

Psychological conditions such as stress and anxiety can affect sleep quality.

Mental Disorders

Certain mental disorders such as depression, bipolar disorder, and anxiety disorders can also cause insomnia.

Medical Conditions

Certain medical conditions such as asthma, chronic pain, and acid reflux (GERD) can also disrupt sleep.

Unhealthy Lifestyle

Poor diet, excessive caffeine consumption, and lack of physical activity can affect sleep quality.

Environmental Factors

Noise disturbances, light, or uncomfortable temperatures around the sleeping area can also cause insomnia.

How to Practice Sleep Hygiene

Some people experience insomnia because of an irregular sleep schedule that disrupts their circadian rhythm, leaving the body unable to recognize when it is time to sleep and when it is time to wake up. Therefore, the first step to overcoming insomnia is to get your sleep schedule back on track.

The most effective way to fix your sleep schedule is by applying sleep hygiene. Clean sleep patterns (sleep hygiene) involve getting enough sleep at the same time every day. Here are the steps you can follow to practice sleep hygiene :

1. 1. Decide on a morning wake-up time to start your day.
   2. Count back 7–8 hours to ensure you get a sufficient and ideal sleep duration.
   3. Set an alarm half an hour before your bedtime as a reminder, giving yourself enough time to prepare for sleep without cutting into your healthy sleep duration.
   4. Start sleeping and waking up at the set times consistently.

You may find it difficult at first, as changing habits is never easy. Force yourself to close your eyes without reaching for your phone and make yourself get up on time in the morning even if you still feel sleepy.

Over time, your body will start to adjust and good sleep hygiene sleep hygiene will begin to form. But remember—harder than starting is maintaining it. Keep your sleep hygieneroutine consistent even during holidays, so that the sleep schedule you've worked hard to build doesn't fall apart again.

Tips for Overcoming Insomnia with Sleep Hygiene

People with sleep problems naturally crave a simple and easy way to sleep soundly. Unfortunately, such tips are not instant—you won't see results immediately after following a set of healthy sleep steps.

In reality, tips for overcoming insomnia with sleep hygiene still require time and consistency to produce results. Here are some tips you can follow to overcome insomnia by applying sleep hygiene (clean sleep patterns):

Maintain a Healthy Sleep Routine

Try to go to bed and wake up at the same time every day, even on weekends. Sleeping in on days off may seem appealing, but it can disrupt your good sleep hygiene by making your sleep schedule irregular.

Create a Comfortable Sleep Environment

Make sure your bedroom is dark, quiet, and cool. Use a comfortable pillow and mattress, and minimize excessive noise and light. The ideal sleep temperature is around 22°^o C, with a dark setting or dim lighting.

Reduce Stress-Inducing Activities

Avoid engaging in activities that cause stress before bed, such as watching thriller or reading a suspenseful book. Clear your mind before bed — you can also try breathing techniques to help your body feel more relaxed.

Limit Caffeine and Alcohol Consumption

Avoid drinking coffee or caffeinated beverages for an extended period before bedtime. Avoid consuming alcohol before bed because, although it may make you feel drowsy, alcohol can also over-relax your muscles and trigger sleep apnea, which is associated with insomnia.

Exercise Regularly

Exercise regularly for about 15–30 minutes; you can choose light activities such as yoga, aerobics, or an evening jog. However, be mindful of your exercise timing — avoid working out too close to bedtime, as it can actually make it harder for your body to fall asleep.

Avoid Smoking

Nicotine in cigarettes is a stimulant, which can make you more prone to insomnia and difficulty sleeping soundly.

Avoid Napping Too Long

The ideal nap lasts only 10–30 minutes; napping too long can actually make it harder for you to fall asleep at night and disrupt your good sleep hygiene. Try to keep your naps short — you can set an alarm to prevent yourself from oversleeping during the day.

Closing

Sleep hygiene is a safe approach to managing insomnia. That said, implementing sleep hygiene may not be easy — consistency and support from loved ones can help those with insomnia recover and regain quality sleep.

If you have already adjusted your sleep schedule and applied good sleep hygiene but are still experiencing insomnia, you can undergo a sleep diagnostic test to evaluate your body's condition during sleep and determine whether any sleep disorders are present.

Sleep diagnostic test can be conducted at home easily, safely, and with accurate results. You can contact Resindo Medika if you need a sleep test in Jakarta and surrounding areas.

That concludes our information on how to manage insomnia and improve your sleep schedule with sleep hygiene. We hope you find it helpful!