Sleep hygiene refers to the habits and practices that help us get sufficient, high-quality sleep on a regular basis. Good sleep hygiene is crucial for both physical and mental health. When we maintain good sleep hygiene, we are likely to experience improved mood, memory, productivity, and overall wellbeing.
Getting adequate, restful sleep each night can seem difficult in our fast-paced modern world. However, with some simple lifestyle adjustments, quality slumber is within reach for most people. The key is being consistent with healthy routines that promote natural drowsiness at bedtime and sufficient sleep duration. What types of routines help enhance sleep hygiene?
Sleep Environment
Our bedrooms should be cool, quiet, and dark - an environment conducive to sleeping. Things like blackout curtains, eye masks, earplugs, and temperature regulation can optimize the sleep environment. Also important is only using our beds for sleep and intimacy rather than television, smartphones, etc. These stimulating activities can inhibit restful sleep.
Consistent Sleep Schedule
Going to bed and waking up at consistent times trains our natural circadian rhythm and promotes better sleep. Most adults need 7-9 hours of sleep per night. Avoid sleeping in wildly on weekends, as this can disrupt healthy sleep patterns during the week.
Wind Down Before Bed
Activities like taking a warm bath, listening to soothing music, practicing gentle yoga stretches, journaling, or meditating can trigger relaxation before bedtime. It's best to avoid bright screens and stimulating tasks close to bed. Reading a book or speaking softly with a partner are better options.
Limit Alcohol, Caffeine, and Heavy Foods
It's best to cut off alcohol, caffeine (coffee, energy drinks), and heavy foods at least a few hours before bedtime. These can disrupt sleep quality and duration. Some herbal teas like chamomile may help relaxation.
Get Regular Exercise and Sunlight
Being active during the day, particularly in morning sunlight, helps regulate the sleep-wake cycle. However, intense exercise close to bedtime can have the opposite effect.
If you still struggle with quality sleep, consider speaking with a doctor or visiting Harmony Hormone Care to explore customized sleep and wellness solutions. Their team of physicians and nutritionists can provide cutting-edge testing, nutrition plans, hormone therapy, and lifestyle changes tailored to your unique needs. Now offering a 10% discount on new patient sleep consultations - sleep better in 2023!
By consistently following healthy sleep hygiene habits each day and night, most people can achieve restful, uninterrupted sleep to power productivity and wellbeing. Small steps go a long way. What changes will you make today?