Sleep hygiene - Hormone Harmony Clinic

What is sleep hygiene?

Sleep hygiene refers to the recommended practices and habits that promote continuous and sound nighttime sleep. Getting adequate sleep is extremely important for both physical and mental health. Practicing good sleep hygiene can help ensure you get the full benefits of the sleep you are getting.

Key Tips for Good Sleep Hygiene

Here are some key tips for practicing good sleep hygiene:

• Keep a consistent sleep schedule - Go to bed and wake up at about the same time every day, even on weekends, to set your body's internal clock
• Create a restful sleeping environment - Make sure your bedroom is cool, quiet, dark, and comfortable
• Limit exposure to light before bedtime - Bright light, especially from screens like phones, tablets, and TVs, can interfere with your body's internal clock
• Avoid large meals, caffeine, and alcohol before bed - These can interfere with your ability to fall asleep and stay asleep

The Benefits

Improving your sleep hygiene and getting adequate, high-quality sleep has numerous benefits including:

• Improved mental health and emotional well-being
• Better memory and cognitive function
• More energy during the day
• Stronger immune system and physical health
• Reduced risk for medical conditions like obesity, heart disease, and diabetes

Establishing a Bedtime Routine

An important part of sleep hygiene is establishing a consistent bedtime routine. This trains your body to wind down and prepare for sleep. Example elements of a good bedtime routine include:

• Taking a warm bath or shower
• Reading a book or listening to calm music
• Practicing relaxation techniques like light yoga or meditation
• Dimming lights in the bedroom

Stick to quiet, low-light activities in the last 30-60 minutes before your set bedtime. This signals your body that it's time to relax and get ready for sleep. Over time, practicing the same routine each night will naturally make you feel sleepy at your designated bedtime.

Improving sleep hygiene takes some dedication but pays off tremendously in giving you the high-quality sleep your mind and body needs. Evaluate your current habits and work on making positive changes. Don't hesitate to ask your doctor for help if sleep issues persist despite your best efforts. Here's to waking up each day feeling rested and restored!