Sleep hygiene how do those two words interpret into a good night’s slumber? Gwyneth Paltrow denotes to it precisely as “clean sleeping” in her health and lifestyle site, The Goop. But what does that really mean?

“Good sleeping hygiene means making sleep a main concern and following day-to-day habits that allow you to do so,” clarifies Liborio Parrino, MD, Associate Professor of Neurology at Parma University, Italy and chair of the 2018 World Sleep Day Committee. “Just put, good sleep practices can cause good sleep quality. And studies have revealed quality of sleep is even more imperative that quantity of sleep.”

World Sleep Society, previously World Association of Sleep Medicine and World Sleep Federation similarly, shaped what they call the “10 Commandments of Sleep Hygiene for Adults” in 2008. Since for the past decade the CDC has reported that a third of adult Americans take sufficient sleep, the list of specialist sleep guidelines that still holds true ten years later on are worthy of being shared.

Be certain you have good sleep hygiene by making use of these 10 tips for healthier Sleep from World Sleep Society.

1. Create a steady bedtime and waking time.

As much as we worship Saturday morning sleep-ins, study recommends altering sleep and wake times every weekend can affect with circadian rhythms. Abiding with the same sleep and wake pattern daily will progress your sleep hygiene.

2. Permit yourself to take a nap when you’re exhausted.

Taking a short nap may help in feeling restored. Just know if you take an afternoon nap, do not overdo 45 minutes of day sleep.

3. Adjust to a healthier lifestyle regarding your substance use.

Sleep professionals approve you should avoid extreme alcohol consumption and smoking at least 4 hours before you sleep.You can also use magnesium supplement to increase sleeping benefit.

4. Create a caffeine cut-off time.

Depending on your sleep time, it’s best to know the precise time to stop caffeine consumption. World Sleep Society recommends avoiding caffeine six hours or more ahead of bedtime. Bear in mind caffeine isn’t just in coffee. You may want to counter-check the caffeine content of your tea, soft drinks and snacks on top.

5. Alternate your bedtime nosh.

Light snacks before bed is okay, but for your optimum sleep, evade heavy, sugary or spicy foods at least four hours ahead of bedtime.

6. Watch your exercises routine.

For your best sleep, specialists recommend working out often. But if you’re a night owl, you may need to alternate your exercise time. Exercise right before bed affects sleeping.

7. Use comfy, fascinating beddings.

If you’re still using that old duvet that boils you till you wake up in the night, possibly it’s time to swap it, for sleep’s sake.

8. Find a comfortable sleep temperature setting and keep the bedroom well aerated.

Fresh studies have found opening window can help in receiving improved sleep. Adjusting your air conditioner to automatically fall a few degrees at your time to retire may also benefit.

9. Block out all distracting noise and eliminate as much light as possible.

Gadgets in the bedroom sidetrack us from sleep. Professionals agree, falling asleep watching TV is on the “poor sleep hygiene” in the list.

10. Respect your bed for sleep and sex, skirting its use for job or general leisure.

Notebooks and smartphones make it far too stress-free to answer emails from bed. But for your sleep health sake, leave work out of the bedchamber or you may start to associate your bed with anxiety.

Following the guiding principle of sleep hygiene can benefit in preventing poor quality sleep, short period of sleep, breaking up of sleep and sleep deficiency. Sleep deficit has been associated to a numerous of health issues ranging from mental health conditions to cardiac disease.

To celebrate healthy sleep and benefit others learn about sleep’s massive significance, World Sleep Society is also presenting an annual consciousness day–World Sleep Day–on March 16, 2018. Let’s all delight in good health by having good sleep hygiene.