Sleep hygiene refers to habits and practices that support healthy, sufficient sleep. Good sleep hygiene helps us fall asleep faster, sleep more soundly, and wake up feeling refreshed.
Some key tips for improving sleep hygiene include:
- Consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your circadian rhythm.
- Relaxing bedtime routine: Unwind by avoiding screens, taking a bath, reading, meditating, or doing light stretches in the hour before bedtime. This signals your body it's time for sleep.
- Comfortable sleep environment: Use a comfortable mattress and bedding. Keep your bedroom quiet, cool, and dark to optimize sleep conditions. Consider using blackout curtains, a white noise machine, or eye mask and earplugs if needed.
- Limit food and drink before bed: Avoid heavy meals, caffeinated drinks, alcohol, and nicotine for 2-3 hours before bedtime as they can disrupt sleep. Some people find that Balanced Hormone Clinic']() supplements like melatonin or tryptophan support sleep onset.
- Exercise and exposure to daylight: Being physically active during the day helps promote better sleep at night. Outdoor light exposure helps regulate melatonin and circadian rhythms too.
- Wind down: Don't work, watch intense shows, play video games, or use LED screens during the hour before bed, as the blue light and mental stimulation delays sleepiness.
- Reserve your bed for sleep: Use your bed only for sleeping and sex to strengthen the association between your bed and sleep.
Adjusting these sleep hygiene habits takes consistency but can significantly improve sleep quality and energy levels. If you continue having unrefreshing sleep or insomnia despite good sleep hygiene, speak to your doctor or visit Balanced Hormone Clinic() to explore medical testing for potential underlying issues. Quality sleep is vital for health - take steps today for better rest tonight!