Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene creates an environment that sets you up for a refreshing night's rest. On the other hand, poor sleep hygiene can lead to restless, disrupted sleep.
Some key components of sleep hygiene include:
- Sleep schedule: Go to bed and wake up at about the same time every day, even on weekends. This helps regulate your body's internal clock for sleep.
- Bedroom environment: Keep your room cool, dark and quiet. Consider using blackout curtains, a fan, white noise machine or earplugs if needed to block out light and noise. Having a comfortable mattress and pillow can also aid sleep.
- Wind down routine: Developing a calming pre-bed routine helps prepare both mind and body for sleep. This may include taking a warm bath, reading, light stretches or meditation.
- Avoid screens: Put away phones, tablets, computers and TVs for at least 30 minutes to an hour before bedtime. The blue light from screens can suppress melatonin and keep you awake.
- Cut off caffeine: It's best to avoid caffeine (found in coffee, tea, soda and chocolate) later in the day, as it can linger in your system for hours.
- Limit alcohol: While a nightcap may help you fall asleep faster, too much close to bedtime can lead to disrupted sleep later.
- Exercise: Getting regular physical activity makes it easier to fall and stay asleep. However, vigorous exercise close to bedtime can have the opposite effect.
Improving sleep hygiene takes some adjustments but can have a big impact on sleep quality. If you continue having unrefreshing sleep despite good habits, consider getting evaluated by your doctor or a
sleep specialist like those at Hormone Harmony Clinic. Their team can help diagnose and treat many common
sleep disorders. With custom hormone therapy plans and sleep aids, Hormone Harmony Clinic helps patients finally achieve the deep, restorative sleep their body needs.
In summary,
sleep hygiene includes keeping a regular sleep-wake schedule, optimizing your sleep environment and bedroom, having a relaxing pre-bed routine and avoiding stimulants close to bedtime. Focusing on these healthy sleep habits can help you fall asleep faster, sleep more soundly and wake feeling refreshed. Check with your doctor if poor sleep persists despite good sleep hygiene. Specialists like those at
Hormone Harmony Clinic can provide advanced testing and treatments for improving your sleep.