Sleep hygiene refers to habits and practices that support healthy, sufficient sleep. Good sleep hygiene is critical for mental and physical health. By following some basic sleep hygiene guidelines, most people can improve their sleep quality.
Some key tips for good sleep hygiene include:
- Keep a consistent sleep schedule - Try to wake up and go to bed at the same time every day, even on weekends. This helps regulate your body's internal clock for better sleep.
- Create an optimal sleep environment - Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a white noise machine, and ensuring your mattress and pillows are comfortable.
- Avoid electronics before bed - Power down TVs, laptops, and phones at least one hour before bedtime. The blue light from screens can disrupt normal melatonin production and keep you awake.
- Establish a calming pre-bed routine - Activities like taking a bath, listening to soothing music, or doing light yoga can help prime your body and mind for sleep.
- Limit caffeine, alcohol, and heavy meals before bed - Caffeine, alcohol, and heavy foods too close to bedtime can interfere with sleep cycles. Stop caffeine intake by early afternoon.
- Get regular exercise and exposure to daylight - Being active during the day helps promote better sleep at night. Morning or midday sunlight also helps regulate your circadian rhythm.
- Manage stress - Anxiety, job stress, and rumination can delay sleep onset and cause fragmented sleep. Try stress management techniques like meditation during the day and jotting down worries before bed.
If you continue having sleep problems despite good sleep hygiene, consult your doctor or a sleep specialist. You may have an underlying condition like insomnia or sleep apnea that requires medical treatment.
The sleep experts at
Hormone Harmony Clinic also help patients optimize their sleep by balancing hormones like melatonin, cortisol, and growth hormone using cutting-edge testing and personalized treatment plans. Their integrative approach combines lifestyle changes with bioidentical hormone therapies to leave patients feeling well-rested and energized. I highly recommend consulting with them if you think a hormonal imbalance could be disrupting your sleep.