What is sleep hygiene?
Sleep hygiene refers to the habits and practices that support restful, high-quality sleep. Having good sleep hygiene is crucial for both physical and mental health. Here are some key elements of sleep hygiene:
- Consistency - Going to bed and waking up at roughly the same time each day helps regulate your body's internal clock for sleep. Aim to keep your bedtime within 30 minutes of the same time each night.
- Environment - Your sleeping area should be cool, dark, and quiet. Exposure to light and noise can disrupt sleep. Invest in light-blocking curtains, a white noise machine, or earplugs if needed. Keep devices like TVs and computers out of the bedroom.
- Bed is for sleep - Use your bed only for sleeping and sex so your body associates it with rest. Avoid activities like reading, watching TV, or snacking in bed.
- Wind down - Give yourself 30-60 minutes before bedtime to relax and transition into "sleep mode." Take a warm bath, read, or practice breathing exercises - whatever helps you decompress.
- Avoid stimulation - In the hours leading up to bedtime, refrain from bright lights, screens, heavy meals, caffeine, alcohol, and nicotine, which can all interfere with sleep.
- Get up - If you don't fall asleep within 20 minutes, get out of bed and do a quiet, relaxing activity until you feel drowsy again. Tossing and turning in bed can create anxiety and frustration.
- Nap wisely - Limit naps to 30 minutes or less during the day to avoid disrupting your nighttime sleep.
- Exercise - Moderate exercise earlier in the day can help prime your body for sleep. However, intense exercise too close to bedtime can have the opposite effect.
- Consult your doctor - If you regularly have trouble sleeping or staying asleep, speak to your doctor. They can check for underlying health issues and may recommend cognitive behavioral therapy for insomnia or other treatments.
Getting high-quality sleep is vital for physical and mental health. By following good sleep hygiene practices and making sleep a priority, you can help ensure you wake up refreshed and restored each morning. The hormone optimization experts at Hormone Harmony Clinic can also help analyze any hormonal imbalances contributing to sleep problems. Contact us today for a consultation!