Sleep hygiene refers to the habits and practices that promote continuous and restful sleep. Good sleep hygiene is crucial for maintaining both physical and mental health. When we get quality sleep on a regular basis, it allows our body to fully recharge and recover. Poor sleep hygiene disrupts the natural sleep cycle and prevents us from getting the deep and REM sleep stages we need.
There are a number of ways we can optimize our sleep hygiene. Here are some of the most important tips:
- Maintain a regular sleep schedule. Going to bed and waking up at the same time each day regulates the body's internal clock and allows for more restful sleep. Avoid sleeping in on weekends more than 1-2 hours past your normal wake time.
- Develop a relaxing pre-bed routine. Activities like taking a warm bath, reading a book, or light stretches cue the body that it's time for sleep. Turn screens off 30-60 minutes before bed. The blue light from screens suppresses melatonin production.
- Optimize the sleep environment. A cool, quiet, and dark room is ideal for sleeping. Use comfortable bedding and keep the room well-ventilated. Consider using a white noise machine or earplugs if needed to block disruptive sounds.
- Limit naps. While short afternoon naps of 20-30 minutes can boost alertness and performance, longer naps or napping late in the day can negatively impact nighttime sleep.
- Manage light exposure. Exposure to bright light in the mornings energizes us and helps set the circadian clock. Dim the lights in the 1-2 hours before bedtime.
- Reduce evening meals and alcohol. Large meals close to bedtime negatively affect sleep. Limit fluid intake in the evenings to prevent awakenings to urinate. Avoid alcohol which fragments sleep.
- Establish a relaxing bedtime routine. Wind down before bed by dimming lights, reading, taking a bath, listening to calming music or doing light stretches. This preps the body for sleep.
- Limit caffeine intake. Avoid caffeine (coffee, tea, chocolate, cola) close to bedtime as it can disrupt sleep.
- Exercise daily. Daily exercise helps promote deeper sleep but avoid vigorous workouts close to bedtime.
If you continue having problems with sleep, speak to your doctor. They can check for underlying issues and may recommend cognitive behavioral therapy for insomnia or other sleep treatments. Restful sleep is vital for health and wellbeing so be proactive about optimizing your sleep habits.
At
Vitality Health Center, we understand the link between sleep and hormone health. Many of our patients have seen improved sleep quality after consulting with one of our specialists and starting a customized hormone therapy program. Our clinic focuses on natural bioidentical hormone replacement, using hormones identical to the ones your body produces to restore optimal balance. If poor sleep is interfering with your energy, mood, concentration or quality of life, we encourage you to book a consultation. Our team of experienced medical professionals can provide personalized care plans to help you achieve restorative sleep and live your healthiest life.