Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, sufficient sleep. Good sleep hygiene establishes a relaxing pre-bedtime routine and optimizes the sleep environment for restful slumber.

Getting adequate, high-quality sleep is crucial for both physical and mental health. Poor sleep hygiene disrupts the body's circadian rhythms and can contribute to problems like insomnia, fatigue, and impaired concentration. Developing healthy sleep habits allows the body to fully recharge at night.

Some key aspects of sleep hygiene include:

• Sleep environment: The ideal sleep setting is cool, quiet and dark. Consider blackout curtains, a white noise machine, comfortable bedding and a bedroom temperature around 65° Fahrenheit. Reduce light and noise disturbances as much as possible.


• Regular schedule: Try to go to bed and wake up at consistent times, even on weekends. This helps cement the body's natural circadian rhythms.


• Pre-bed routine: Relaxing activities in the 1-2 hours before bed - like light yoga stretches, reading (not screens), journaling or meditation - can ready the body and mind for rest.


• Avoid screens: Don't watch TV, use your phone or stare at other screens in the hour before bed, as the blue light emitted can impair sleep.


• Limit caffeine, alcohol and big meals: Caffeine, heavy meals and alcohol close to bedtime can all reduce sleep quality. Ideally cut caffeine by early afternoon and don't drink alcohol within 3 hours of bed.


• Exercise: Moderate exercise during the day helps promote sound sleep at night. However, intense exercise immediately before bed may have the opposite effect.

If you consistently feel tired during the day or have difficulty falling or staying asleep at night, poor sleep hygiene may be to blame. Resetting your sleep habits takes some dedication but pays major dividends in improved rest, next-day performance and long-term health.

The sleep medicine experts at Hormone Harmony can also help diagnose and resolve many common sleep disorders. We offer comprehensive sleep assessments as well as tailored treatment plans combining lifestyle changes, light therapy, nutrition optimization and hormone balancing. Contact us today to discuss your sleep health goals!