Sleep hygiene - Restore Health Clinic

What is sleep hygiene?

Sleep hygiene refers to the behaviors, habits, and practices that support healthy, high-quality sleep. Good sleep hygiene is incredibly important for both physical and mental health.

Some key principles of sleep hygiene include:

• Stick to a sleep schedule - Try to go to bed and wake up 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, dark, and quiet. Consider blackout curtains, a white noise machine, or comfy ear plugs. Also, keep screens out of the bedroom.
• Wind down before bed - Spend 30-60 minutes before bed doing relaxing activities like reading, meditating, or taking a bath. This preps your body for sleep.
• Avoid screens before bed - Don't watch TV, use your phone, or stare at other screens in the hour before bedtime. The blue light from screens suppresses melatonin and keeps you awake.
• Limit caffeine, alcohol, big meals, and liquids before bed - All of these can disrupt your sleep, so avoid them in the late afternoon/evening.
• Exercise regularly - Moderate exercise during the day helps promote good sleep. But avoid vigorous workouts close to bedtime.
• Maximize daylight exposure - Spend time outdoors and expose yourself to bright sunlight during the day. This helps regulate melatonin production.

Why is sleep hygiene important?

Good sleep hygiene improves sleep quality and duration. It helps you fall asleep and stay asleep through the night. Quality sleep keeps your mind and body healthy. It boosts immunity, memory, productivity, mental health, and cognitive function. Poor sleep hygiene disrupts sleep and causes chronic insomnia over time.

How can I improve my sleep hygiene tonight?

Start winding down 1-2 hours before your target bedtime. Turn off screens, dim the lights, take a bath, read a book, meditate, or do light stretches. Make sure your room is cool, clean and quiet - between 60-75°F is ideal. Block out light and muffle sounds if needed. When it's time for bed, avoid using electronics. Relax your body and clear your mind. Stick to this relaxing routine every night!

If you have any concerns regarding your sleep or hormone health, please consult with the experts at Restore Health Clinic.