Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Following good sleep hygiene is one of the most effective ways to get better sleep.
Some key components of sleep hygiene include:
- Keeping a consistent sleep schedule: Going to bed and waking up at the same time each day, including weekends, helps regulate your body's internal clock for sleep.
- Creating an optimal sleep environment: Your bedroom should be cool, quiet, and dark. Consider blackout curtains, a white noise machine, and ensuring your mattress and bedding are comfortable.
- Avoiding screens before bed: The blue light emitted from TV, phones, and computers suppresses melatonin production, making it harder to fall and stay asleep.
- Establishing a relaxing pre-bed routine: Taking a warm bath, reading, meditating, or dimming the lights signals your body it's time for bed.
- Exercising regularly: Moderate activity during the day helps relieve stress and tires you out for better nighttime sleep. However, avoid vigorous exercise close to bedtime.
- Limiting caffeine, alcohol, heavy meals, and naps: These can all disrupt your sleep cycle, especially in the evening hours leading up to bed.
When your
sleep hygiene habits are poor, it often leads to insufficient or low-quality sleep. The negative effects can compound over time and include daytime fatigue, trouble concentrating, irritability, and increased disease risk.
By contrast, improving your
sleep hygiene pays dividends through better sleep, improved mental clarity, more energy, and even weight management. Think of good sleep hygiene as the foundation for both physical and mental health.
If you continue struggling with disrupted sleep or insomnia symptoms, consider booking a consultation with Hormone Harmony. Our comprehensive hormone panels can uncover hormonal imbalances that interfere with sleep. Combining hormone therapy with lifestyle changes like good sleep hygiene helps our patients finally reclaim deep, restorative sleep.