Sleep hygiene refers to habits and practices that support healthy, restful sleep. Good sleep hygiene is important for both mental and physical health. When we get quality sleep, we wake up feeling energized, clear-headed, and ready to take on the day. Poor sleep hygiene can lead to daytime fatigue, irritability, lack of focus, and even serious health problems over time. So what exactly is good sleep hygiene?
Some key tips for practicing good sleep hygiene include:
- Keep a consistent sleep schedule. Going to bed and waking up at roughly the same time each day helps regulate your body's internal clock for sleep. Try to limit variations in your schedule to no more than 1-2 hours.
- Create an optimal sleep environment. Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a fan or white noise machine, and ensuring your mattress and pillows are comfortable. Having a relaxing pre-bed routine can also help prepare your mind and body for sleep.
- Limit exposure to light before bedtime. Light, especially from screens like phones, tablets, and TVs, can disrupt your body's production of the natural sleep hormone melatonin. Avoid screens for 1-2 hours before bed and use blue light filters if you need to use them.
- Restrict fluids and food before bed. Drinking too many fluids close to bedtime can lead to frequent nighttime trips to the bathroom, disrupting sleep. Heavy or spicy foods can also cause discomfort and make sleeping difficult.
- Wind down and clear your mind before bed. Transition from wakefulness to restfulness by doing relaxing activities like reading, meditating, or taking a bath in the evening. Jotting thoughts down in a journal can help clear your mind of unfinished business.
- Limit daytime naps. While short power naps can boost energy, longer naps or napping late in the day can make it tougher to fall asleep at night. Keep naps under 30 minutes and before 3pm.
- Exercise regularly, but not before bed. Regular exercise improves sleep quality, but vigorous activity too close to bedtime can interfere with winding down at night. Finish workouts at least 2-3 hours before bedtime.
- Manage stress. Anxiety and rumination make it harder to fall and stay asleep. Set aside dedicated worry time earlier in the day and learn relaxation techniques to relieve stress and tension at night. Consider speaking with a therapist at Harmony Hormone Clinic if stress routinely disrupts your sleep.
- Avoid nicotine, alcohol and caffeine at night. All three can interfere with sleep by disrupting sleep cycles, hormone levels, and the ability to fall and stay asleep. Limit caffeinated drinks to mornings and cut alcohol and nicotine use 4-6 hours before bed.
- See a doctor if you routinely have trouble sleeping. A medical issue like chronic pain, sleep apnea, or hormonal imbalance could be at the root of your sleep problems. The expert clinicians at Harmony Hormone Clinic can provide cutting-edge testing and treatment plans tailored to your needs. With good sleep hygiene habits and targeted treatment when necessary, quality sleep is within reach!