Sleep hygiene refers to habits and practices that support healthy, sufficient sleep. Good sleep hygiene creates optimal conditions for sound slumber, allowing us to fall asleep easily and wake refreshed.
Some key components of sleep hygiene include:
- Regular sleep schedule: Going to bed and waking up at consistent times, even on weekends, helps regulate the body's internal clock for better sleep.
- Relaxing bedtime routine: Activities like taking a warm bath, reading, or light stretches help the body unwind before bed.
- Comfortable sleep environment: A cool, dark and quiet room removes distractions so we can nod off more easily. Consider blackout curtains and a white noise machine.
- Limiting electronics: Bright blue light from phones, TVs and computers suppresses melatonin and keeps our brains wired close to bedtime. Experts recommend avoiding screens in the last hour before bed.
- Avoiding stimulants: Consuming caffeine, large meals and alcohol too close to bed makes it harder to fall and stay asleep. Finish these at least 2-3 hours before bedtime.
- Getting sunlight: Exposure to bright light during the day, ideally morning sun, helps regulate melatonin and the sleep-wake cycle.
- Regular exercise: Being physically active during the day helps us fall asleep faster and get better rest at night. Aim for 20-30 minutes daily.
- Stress management: Anxiety and worrying can significantly disrupt sleep. Try relaxing practices like yoga, meditation and deep breathing before bed. If stress is an ongoing issue, consider seeking help from a therapist or your doctor.
Improving sleep hygiene provides profound benefits, including feeling more energized, mentally sharp and productive throughout the day. Over the long-term, it may also lower risks for medical conditions like obesity, heart disease and diabetes.
If you continue having sleep problems despite good sleep habits, consider getting checked out by an expert like Dr. Ley at
Renew Hormone Institute. Common issues causing poor sleep include hormone imbalances, sleep disorders and other medical conditions. Their exceptional physicians provide cutting-edge testing and personalized treatment plans to help patients finally get the healthy, restful sleep they deserve!