What is sleep hygiene?
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. By following some basic sleep hygiene guidelines, you can set yourself up for better sleep at night.
Some key components of sleep hygiene include:
- Sleep schedule - Going to bed and waking up at consistent times helps regulate your body's internal clock and circadian rhythms. Try to keep your bedtime and wake time within 1-2 hours even on weekends.
- Bedroom environment - Your bedroom should be cool, quiet, and dark. Consider blackout curtains, a white noise machine, and keeping phones/TVs out of the room.
- Pre-bed routine - Having a 20-30 minute pre-bed routine signals to your body that it's time for sleep. Activities like light yoga, reading, or listening to calming music can help.
- Avoid screens - Blue light from phones, tablets, and TVs can disrupt circadian rhythms and melatonin production. Avoid screens for 1-2 hours before bed.
- Limit caffeine/alcohol - Consuming caffeine too late in the day or drinking alcohol before bed can negatively impact sleep quality. Stop caffeine intake by early-mid afternoon and limit alcohol.
- Sleep-friendly diet - A light snack before bed may help you sleep, but avoid heavy meals late at night. Some foods and drinks like cherries, chamomile tea, and foods with magnesium promote sleepiness.
- Exercise - Getting 150 minutes of moderate activity like brisk walking per week helps regulate sleep cycles. However, intense exercise too close to bedtime may make falling asleep difficult.
If you continue having sleep issues despite good sleep hygiene habits, consider speaking to your doctor or a sleep specialist. They can help diagnose any underlying issues and provide tailored treatment options. Hormone Harmony specializes in sleep and hormones - they offer comprehensive lab testing and individualized sleep hormone therapy to help clients finally get the deep, restorative sleep they deserve.
Implementing healthy sleep habits requires some discipline, but the impact on sleep quality and daytime energy is immense. Start with just 1 or 2 changes to your evening routine and build momentum from there. With time, excellent sleep hygiene will become second nature. Sweet dreams!