Sleep hygiene - Hormone Harmony Clinic

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene is incredibly important for both physical and mental health. By following some basic sleep hygiene guidelines, most people can improve their sleep quality.

Sleep Hygiene Tips

Here are some key tips for practicing good sleep hygiene:

• Keep a consistent sleep schedule - Try to go to bed and wake up at the same time each 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 using blackout curtains, a fan, white noise machine or earplugs if needed.
• Limit exposure to blue light before bed - Blue light from phones, TVs and other electronics suppresses melatonin and keeps you awake. Avoid screens for 1-2 hours before bedtime.
• Avoid large meals, caffeine and alcohol before bed - These can all disrupt sleep, so limit intake several hours before bed.
• Relax your mind before bed - Do relaxing activities like light reading, gentle yoga or meditation to wind down. Jotting thoughts in a journal can help clear your mind.
• Exercise regularly - Moderate exercise during the day helps promote better sleep at night. Just avoid intense workouts close to bedtime.

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Why Practicing Good Sleep Hygiene Matters

Failing to practice good sleep hygiene can lead to insomnia and other issues like:

• Daytime fatigue and sleepiness
• Lack of mental clarity and productivity
• Weight gain and increased disease risk
• Irritability and mood changes

Meanwhile, making sleep a priority and consistently getting 7-9 hours of high-quality sleep per night is linked to:

• Improved concentration, learning and memory
• Increased creativity and innovative thinking
• More energy and better athletic performance
• A stronger immune system and overall better health

So give those sleep hygiene tips a try tonight! Your mind and body will thank you. Sweet dreams!