What is sleep hygiene?
Sleep hygiene refers to the recommended behaviors and environment that promote healthy, restful sleep. Good sleep hygiene involves following a consistent bedtime routine every night to help the body relax and prepare for sleep.
Some key tips for practicing good sleep hygiene include:
- Maintaining a regular sleep/wake schedule by going to bed and waking up at the same time each day, including weekends. This helps regulate the body's internal circadian rhythm.
- Creating an optimal sleep environment that is cool, dark and quiet. Consider blackout curtains, a white noise machine, and ensuring your mattress and pillows are comfortable.
- Avoiding large meals, nicotine, caffeine and alcohol close to bedtime, as these can disrupt sleep. Some people may benefit from supplements like magnesium or melatonin, but check with your doctor first.
- Turning off screens from phones, tablets, computers and TVs at least 30 minutes before bedtime. The blue light emitted can suppress melatonin production and keep you awake later.
- Establishing a calming pre-bed routine, like taking a bath, dimming lights, reading or light yoga stretches. This signals the body and mind to wind down.
- Keeping the bedroom for sleep and intimacy only. Working, watching TV and using phones in this space can stimulate the brain when it should be relaxing.
Improving your sleep hygiene can promote higher quality, more restorative sleep. This translates to increased daytime energy, better moods and even immune support. If you continue experiencing sleep disruptions despite good sleep habits, consult your doctor or a sleep specialist like the experts at HormoVital. They can assess underlying issues like hormone imbalances contributing to sleep problems. Sweet dreams!