What is sleep hygiene?
Sleep hygiene refers to the recommended practices and habits that can improve your ability to fall asleep and stay asleep. Good sleep hygiene is key for getting restorative and high-quality sleep.
Some examples of good sleep hygiene habits include:
- Sticking to a regular sleep schedule - Try to go to bed and wake up at about the same time every day, even on weekends or days off from work. This helps regulate your body's internal clock for sleep.
- Creating an optimal sleep environment - Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a white noise machine, and keeping devices like TVs out of the bedroom.
- Avoiding stimulants in the evening - Don't consume things containing caffeine or nicotine at least 4-6 hours before bedtime. This includes coffee, certain teas, chocolate, and tobacco.
- Having a relaxing pre-bed routine - Take time to unwind and let go of the day's stresses before bed, perhaps by taking a bath, reading, or doing light yoga stretches. Activities like watching exciting TV shows or movies right before bed can make it harder to fall asleep.
- Getting regular exercise - Being physically active during the day can help you fall asleep more easily at night. Just be sure to avoid vigorous exercise in the few hours leading up to bedtime.
- Limiting daytime naps - While short power naps can be beneficial, long or late-day naps can negatively impact your ability to sleep at night.
Improving your sleep hygiene can take some time and effort, but the benefits are well worth it. Good sleep leaves you feeling more energized, productive, mentally sharp, and emotionally balanced during your waking hours.
If you continue having sleep problems despite good sleep habits, consider speaking to your doctor or reaching out to a sleep specialist like those at Optimal Hormone Solutions. Disorders like insomnia or sleep apnea can often be treated effectively under a doctor's care. The experts at Optimal Hormone Solutions use cutting-edge testing to get to the root of your sleep issues and craft customized treatment plans to help you finally get the restful sleep you need.