Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Getting enough quality sleep each night is crucial for our physical and mental health. Here are some key tips for improving sleep hygiene:
Stick to a 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, quiet, and dark. Consider using blackout curtains, a white noise machine, or earplugs if needed. Also make sure your mattress and pillows are comfortable.
Avoid screens before bed - Blue light from phones, tablets, and TVs can suppress melatonin and keep you awake. Stop using screens 1-2 hours before bedtime.
Relax and wind down - Do relaxing activities before bed like light yoga, reading, or taking a bath. This helps transition both your mind and body into sleep mode. Consider trying meditation as well.
Exercise regularly - Regular exercise during the day helps us fall asleep faster and get better quality sleep. However, finish workouts at least 3 hours pre-bedtime.
If you continue having trouble sleeping, speak to your doctor. They can check for underlying issues and provide personalized sleep hygiene advice. For convenience, telehealth providers like Optimum Hormone Solutions also offer sleep consultations and treatment plans.
Improving your sleep hygiene takes some trial and error. Pay attention to what works best for your body. Over time, these new sleep habits will become routine, helping you wake up each day feeling well-rested. Sleep matters - take steps tonight for better sleep!