Sleep hygiene refers to the habits and practices that support healthy, restful sleep on a regular basis. Having good sleep hygiene is crucial for both physical and mental health.
Getting adequate, high-quality sleep each night allows the body to recharge and repair. Skimping on sleep prevents the body from completing these restorative processes, which can negatively impact mood, focus, energy levels, and long-term health. Those who regularly get insufficient sleep are at higher risk for issues like obesity, diabetes, heart disease, and depression.
Improving sleep hygiene helps ensure you:
Here are some key tips for optimizing your sleep hygiene:
Make sure your bedroom is cool, quiet and dark. Consider using blackout curtains, a white noise machine, or comfy earplugs if needed. Keep phones, TVs, and other screens out of the bedroom, as the blue light emitted can disrupt sleep.
Go to bed and wake up at about the same time every day, even on weekends. This helps regulate the body's internal clock for better sleep-wake cycles.
Avoid large meals, caffeinated beverages, alcohol, and nicotine in the hours leading up to bed, as these can interfere with sleep. Some people find that a light snack before bed helps them sleep.
Unwind by dimming lights, listening to calming music, taking a bath, reading, meditating, or doing light stretches. This signals to the body and mind that it's time to relax and prepare for sleep.
While 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 like Balance Hormone Clinic(), which provides individualized care plans to help patients achieve restful sleep.
Making small tweaks to your daily and pre-bedtime habits can go a long way toward improving sleep quality. Focus on winding down, limiting light and noise disruptions, avoiding sleep-disrupting substances, and finding a nourishing bedtime routine. With consistency, these science-based strategies will help you wake up feeling truly recharged and ready to take on the day. Sweet dreams!