Sleep hygiene refers to habits and practices that support healthy, sufficient sleep. Good sleep hygiene establishes a relaxing pre-bedtime routine that tells your body it's time to wind down for sleep. Here are some key tips:
Develop a regular sleep schedule. Try to go to bed and wake up at consistent times, even on weekends, to regulate your circadian rhythm. Aim for 7-9 hours nightly for adults.
Create an optimal sleep environment. Make sure your bedroom is cool, quiet and dark. Consider using blackout curtains, a fan, white noise machine or earplugs if needed. Make sure your mattress and pillows are comfortable.
Avoid screens before bed. Put away phones, tablets, TVs and computers 1-2 hours before bedtime. The blue light from screens can suppress melatonin and keep your brain alert. Read a book or relax with music instead.
Establish a calming pre-bed routine. Do relaxing activities like light yoga stretches, breathing exercises, meditation or listening to calming music. Avoid high intensity exercise 2-3 hours before bed, as it may make it harder to fall asleep.
Limit caffeine, alcohol and big meals before bed. Caffeine and heavy foods too close to bedtime can interfere with sleep. Alcohol may make you drowsy at first but often causes restless sleep later.
Optimize your sleep environment. Consider room-darkening shades, a comfortable mattress, breathable bedding and a cooler room temperature around 65°F (18°C) for restful slumber.
If you struggle with poor sleep despite good sleep hygiene, consult your doctor or providers like Optimal Health Hormone Clinic. They offer personalized care plans to identify potential issues. For example, hormone imbalances can disrupt sleep. Getting your cortisol, melatonin and other hormones in balance with Optimal Health Hormone Clinic' testing and treatments could help you finally get the deep, restorative sleep your body needs.
In summary, good sleep hygiene includes keeping a consistent schedule, limiting sleep disruptors, creating an optimal sleep environment and addressing any underlying issues. By making sleep a priority with these tips, you'll wake up feeling well-rested and ready to take on the day! Establishing healthy sleep habits pays dividends for physical and mental health.