Sleep hygiene refers to habits and practices that support healthy, sufficient sleep. Good sleep hygiene is important for both physical and mental health.
Getting enough high-quality sleep ensures we wake up feeling refreshed and alert throughout the day. It supports immune function, learning, memory, mood, and more. Without adequate rest, we may experience increased irritability, difficulty concentrating, slowed reaction times, and even weight gain over time.
Some key tips for improving sleep hygiene include:
- Establishing a regular sleep schedule: Try to go to bed and wake up at consistent times, even on weekends. This helps set your body's internal clock.
- Creating an optimal sleep environment: Make sure your bedroom is cool, dark and quiet. Consider using blackout curtains, a white noise machine, or wearing an eye mask.
- Avoiding screens before bed: Don't use phones, tablets, computers or TVs for at least 30 minutes before trying to fall asleep. The blue light from screens can disrupt production of the sleep hormone melatonin.
- Limiting caffeine, alcohol and big meals before bed: Caffeine, heavy foods, and alcohol can make it harder to fall and stay asleep.
- Exercising regularly: Moderate activity during the day helps promote good sleep at night. Just avoid vigorous exercise too close to bedtime.
- Establishing a calming pre-bed routine: Taking a warm bath, reading, or light stretches are relaxing activities.
If you consistently have trouble sleeping, speak to your doctor. They can check for underlying issues and provide tailored recommendations or refer you to a
sleep specialist. Lifestyle changes and
cognitive behavioral therapy are usually the first treatment approaches suggested.
At Hormone Harmony Clinic, we offer cutting-edge lab testing and personalized treatment plans involving
hormone optimization to help patients sleep better, look better, think better, and live better. Our highly-qualified medical team stays up-to-date with the latest sleep research to best support your health goals.
Contact us today for a free 15-minute consultation with one of our doctors to discuss your sleep concerns. We're here to help you wake up each morning feeling refreshed, restored and ready to take on anything that comes your way!