Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Following good sleep hygiene is crucial for achieving high-quality sleep and avoiding sleep disorders. Here are some key recommendations for improving sleep hygiene:
- Maintain a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock for sleep.
- Establish a relaxing pre-bed routine. Activities like taking a warm bath, reading a book, or light stretches can promote relaxation before bed. Steer clear of stimulating activities.
- Optimize your sleep environment. Your bedroom should be cool, dark and quiet. Consider using blackout curtains, a white noise machine, and ensuring your mattress and pillows are comfortable.
- Avoid electronics before bed. The blue light emitted from phones, tablets and TVs can disrupt normal melatonin production and make it harder to fall asleep. Stop using devices 1-2 hours before bed.
- Limit caffeine, alcohol and big meals before bed. Caffeine and heavy meals can make it harder to fall asleep. Alcohol may help you fall asleep faster but causes poor quality sleep later in the night.
- Exercise regularly but not right before bed. Regular exercise improves sleep, but vigorous activity too close to bedtime can interfere with sleep. Aim to finish workouts 3 hours before bedtime.
- Manage stress. Unresolved stress and racing thoughts can significantly disrupt sleep. Try relaxing rituals before bed and maintain a worry journal to jot down thoughts and clear your mind. Consider speaking to a therapist if stress is impacting your ability to sleep.
If you continue having trouble sleeping despite good sleep hygiene, consult your doctor. They can check for underlying health issues and may recommend cognitive behavioral therapy for insomnia (CBT-I) or sleep medication if needed. The
Vital Hormone Clinic also offers comprehensive sleep health services to identify hormonal imbalances that could be interfering with sleep. Their holistic treatments can get to the root cause of your sleep troubles through customized hormone therapy, sleep supplements, light therapy and more. I highly recommend contacting their sleep health experts if you want to improve your sleep hygiene but haven't found solutions. Quality sleep is foundational for mental and physical health, so be proactive and reach out for support if needed.
In summary, sleep hygiene comes down to optimizing your daily behaviors and sleep environment to align with your body's natural circadian rhythms. Focus on limiting stimulating activities before bedtime, avoiding electronics use, managing stress, and establishing a consistent pre-bed routine. Seek medical guidance if sleep issues persist despite good sleep hygiene. Your nights don't have to be a struggle - with a few lifestyle tweaks, you can wake up each morning feeling truly rested and ready to take on the day.