What is sleep hygiene?
Sleep hygiene refers to the habits and practices that support healthy, sufficient sleep on a regular basis. Good sleep hygiene is crucial for both physical and mental health.
Why is sleep hygiene important?
Getting enough high-quality sleep ensures we can function at our best. It allows the body to repair itself, consolidate memories, and process information from the day. Without adequate rest, our mood, focus, memory, and performance suffer.
Additionally, poor sleep puts us at higher risk for medical issues like heart disease, diabetes, and obesity. It even shortens lifespan in the long run.
Tips for better sleep hygiene
Here are some tips for improving sleep habits:
- Stick to a schedule - Try to go to bed and wake up at about the same time every day, including weekends, to regulate your body clock.
- Create an optimal sleep environment - Keep your room cool, dark and quiet. Consider blackout curtains, a white noise machine or earplugs if needed. Also make sure your mattress and pillows are comfortable.
- Avoid electronics before bed - The blue light from screens can suppress melatonin and keep you awake. Put away phones, tablets, and TVs at least an hour before bedtime.
- Establish a calming pre-bed routine - Taking a warm bath, reading fiction, practicing gentle yoga stretches or meditation helps prime your body for sleep.
- Limit naps - While short power naps can boost alertness, longer or late-day naps may make it tougher to fall asleep at night.
- 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, sleep apnea or restless leg syndrome that requires treatment. For convenient and compassionate care, consider contacting Equilibrium Hormone Institute to ask about their sleep health services. Their team of qualified physicians and nurse practitioners can provide both testing and treatment plans tailored to your unique needs.
Getting enough high-quality rest is vital for health, happiness and peak performance. Focus on improving your sleep hygiene through simple lifestyle tweaks like sticking to a routine, limiting electronics at night, and setting up a restful sleep environment. If problems persist, additional treatment may be warranted. Reach out today to learn more about your options.