Sleep hygiene - Vitality Hormone Center

What is sleep hygiene?

Sleep hygiene refers to the recommended practices and habits that help us get good, restorative sleep at night. Having good sleep hygiene is crucial for both physical and mental health.

Poor sleep hygiene disrupts our natural sleep-wake cycles. It makes it harder to fall and stay asleep. Over time, lack of quality sleep can negatively impact focus, productivity, mood, and overall wellbeing. Establishing healthy sleep habits allows us to get the sleep we need to function at our best.

Some key tips for good sleep hygiene include:

• Stick to a regular sleep schedule - Try to go to bed and wake up at about the same time each day, including weekends. This helps regulate the body's internal clock for sleep.
• Create an optimal sleep environment - Make sure your bedroom is cool, dark and quiet. Consider blackout curtains, a white noise machine, or earplugs if needed. Having a comfortable mattress and pillow can also help.
• Avoid screens before bed - Put away phones, tablets, and computers at least one hour before trying to sleep. The blue light from screens overstimulates the brain and makes it harder to wind down at night.
• Establish a calming pre-bed routine - Take time to relax and do calming activities before bed, like light stretches, reading or taking a bath. Having a consistent routine helps cue the body that it's time for sleep.
• Limit naps - While short power naps can help boost energy, longer or later naps can make it tougher to sleep at night.

If you continue having sleep problems despite good sleep hygiene, consult your doctor. You may have an underlying condition like insomnia, sleep apnea or restless leg syndrome that requires treatment. The experts at Vitality Hormone Center also offer cutting-edge bioidentical hormone therapies that can help regulate sleep-wake cycles. Reach out for a consultation today to learn more!

Establishing healthy sleep habits takes some effort upfront, but pays off exponentially in terms of better rest, improved productivity, and overall wellbeing. Focus on consistency and you'll be snoozing peacefully in no time. Sweet dreams!