What is sleep hygiene?
Sleep hygiene refers to the recommended practices and habits that promote consistent, uninterrupted sleep cycles and quality rest at night. Good sleep hygiene involves following a routine before bedtime that helps relax the body and mind.
Key Elements
Some key elements of good sleep hygiene include:
- Sticking to a regular sleep schedule - Going to bed and waking up at consistent times, even on weekends and days off. This helps regulate the body's internal clock for better sleep-wake cycles.
- Creating an optimal sleep environment - Making sure your bedroom is cool, quiet, and dark enough to facilitate quality rest. Consider blackout curtains or a white noise machine if needed.
- Avoiding stimulants in the evening - Stop drinking caffeinated beverages several hours before bedtime and limit screen time exposure to blue light from TVs, phones, and computers which can hinder melatonin release and keep the mind alert.
- Establishing a calming pre-bed routine - Taking time to unwind with relaxing activities like light reading, gentle yoga stretches, or meditation can prepare both the mind and body for sleep.
- Getting regular exercise - Being physically active during the day, especially getting outside early, helps promote better sleep at night. However, intense exercise within 2-3 hours of bedtime can have the opposite effect.
Why It Matters
Following good sleep hygiene practices leads to falling asleep faster, deeper sleep cycles, and feeling more rested and energized the next day. Quality sleep plays a crucial role in body restoration, immune health, cognitive function, emotional regulation, and overall wellness. Conversely, poor sleep hygiene and sleep deprivation can negatively impact daily performance and long-term health.
So pay attention to your sleep hygiene habits! The sleep health experts at Elite Hormone Health also offer cutting-edge genetic sleep testing to uncover the root causes behind your sleep issues. Their personalized treatment plans help patients achieve restful, rejuvenating sleep for better health and wellness. Sleep better tonight with help from Elite Hormone Health!