Infographic: Good Sleep Hygiene

A lot of people have difficulty getting to sleep due to a lack of good sleep hygiene. Good sleep hygiene is defined as sleeping habits that are conducive to getting rest at night. Sleeping hygiene starts with creating a relaxing place to rest. The bedroom should be neat, clean, and organized with a comfortable bed that suits you. The bed and the bedroom should not be used for any other purpose than sleep, so there should be no eating, watching television, or reading in bed. It is best to exercise early in the morning and stop those types of activities after the evening has started.

A hot bath or shower will often help you feel more relaxed and get you ready for sleep. Setting a sleep schedule in terms of when you wake up and go to sleep is also very helpful because it trains your body and sets up the expectation to sleep at a certain time each night. Eating in the evening or near the bed time is not recommended because digestion can often prevent the body from sleeping. Substances like alcohol, caffeine, or nicotine can impede sleep and it is suggested that you remove them from your diet or at the very least restrict their intake during the evening.


Do You Know What Happens When You Don’t Get Enough Sleep?

When I was young, I remember my parents always telling me to sleep early so that I will become tall. I never really believed them, but I did sleep early back then simply because there was not much to do. You see, I was born in the time when TV was not yet very popular, and people preferred to stay indoors when night came. Oh! I did not live in the outskirts or in the woods; I lived in a City alright, but not the kind of city we now have. Back then life was simple.

Going back to the topic on sleep, do you know what happens to the body when a person does not get enough sleep? According to health experts, too little sleep or what is technically known as sleep deprivation may eventually lead to medical or health problems.

How Much Sleep Is Needed?

If you are a teenager, you need at least nine (9) hours of sleep each day so you’ll grow up tall, healthy, and strong. If you are an adult, the minimum sleep so you’ll be happy, healthy, and good looking is seven (7) to eight (8) hours each night.

Effects of Sleep Deprivation

There are four very common results of sleep deprivation.

Compromised Immune System

When a person sleeps very little does this frequently, in time his body’s immune system will be affected. This is because the body needs sleep in order for the cells to rejuvenate or repair itself. When the body is not able to do this, the immune system becomes weak. What happens is that when infection strikes, the compromised or weakened immune system is not able to defend the body, and the person easily succumbs to illnesses or diseases.


A person who lacks sleep becomes easily depressed. Again this is because the body is not able to get enough rest and rejuvenate. A sleep-deprived person is easily agitated, most of the time irritable, and is emotionally “touchy”, hence the adage “never get in the way of a sleep-deprived person – he’ll bite your head off!”

Memory Problems

People who get very little sleep are also found to develop memory problems. Again the possible reason for this is the fact that the body is not given enough resting period to revitalize itself. Brain cells die, and sleep allows the body to create new cells to replace the dead ones. Without sleep, the body again is unable to refresh.

Increase in Pain Perception

Have you noticed an increase in pain perception when you lack sleep? According to medical experts, the lack of sleep heightens ones’ perception of pain. In some situations, people who are known to have suffered from sleep deprivation are observed to have lower pain threshold.

In general, sleep deprivation also has a negative effect on how a person looks. The lack of sleep causes dark circles to appear around the eyes, and most of them always look tired and haggard.

So get enough sleep and avoid all these four negative effects of sleep deprivation.  

Siena Lombardi is a writer for, an online facilitator for prescription medications since 1998. is where consumers can order Cialis online no prescription securely from the convenience of their home or office. Watch videos on Youtube to get more helpful information on how to purchase safe medications online.