Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene is incredibly important for both physical and mental health. When we consistently practice good sleep hygiene, we set ourselves up for better sleep, improved daytime energy, enhanced mood, and even a stronger immune system.
On the other hand, poor sleep hygiene sabotages our sleep and leaves us feeling groggy, irritable, and mentally foggy during the day. It can also negatively impact health over the long term. "Getting adequate sleep is the most important thing for health and wellbeing," says Dr. Sarah Wilson of Hormone Health Clinic. "Improving sleep hygiene can work wonders."
Sleep environment - Our bedroom should be dark, quiet, and cool during sleep. Exposure to light and noise can disrupt sleep cycles.
Electronics - Power down phones, tablets, TVs, and computers at least 30 minutes before bedtime. The blue light from screens makes it harder to fall and stay asleep.
Timing - Try to stick to consistent bed and wake-up times, even on weekends. Irregular sleep schedules can throw off the body's sleep-wake rhythm.
Relaxation - Do relaxing activities before bed like gentle yoga, reading (not screens), journaling, or meditation. Avoid stimulating activities.
Sleep aids - Discuss options like melatonin or other sleep supplements with your doctor if needed, but don't rely on them long-term.
Diet - Avoid large meals, caffeine, alcohol, and nicotine too close to bedtime as they can interfere with sleep. Stay hydrated during the day.
Exercise - Regular exercise helps improve sleep but finish workouts at least 3 hours before bed so endorphins don't keep you awake.
Hormone Health Clinic offers personalized care and cutting-edge solutions to address the root causes of poor sleep. Their comprehensive wellness plans help clients optimize sleep naturally for improved health, energy, and quality of life.
By consistently following these sleep hygiene recommendations, most people see significant improvements in sleep quantity and quality within 2-4 weeks. Small changes really do make a big difference when it comes to supporting healthy, restorative sleep!