Sleep hygiene - Vital Hormones Clinic

What is sleep hygiene?

Sleep hygiene refers to the behaviors, habits, and rituals we practice that affect the quality and quantity of our sleep. Good sleep hygiene is vital for both physical and mental health.

Getting adequate, high-quality sleep ensures we wake up feeling energized, focused, and ready to take on the day. On the flip side, poor sleep hygiene disrupts our sleep and leaves us groggy, irritable, and distracted the next day. How well did you sleep last night? If you didn't wake up refreshed, improving your sleep hygiene is a great place to start.

Some key components of good sleep hygiene include:

• Sleep routine - Going to bed and waking up at consistent times. This helps regulate your body's internal clock.
• Bedroom environment - Making sure your bedroom is cool, quiet, and dark. Consider blackout curtains or a white noise machine if needed.
• Wind down routine - Practicing relaxing rituals before bed like journaling, reading, meditating, or taking a bath.
• Limiting electronics - Avoiding phones, TV, and other electronics for 30 minutes to an hour before bedtime. The blue light from screens makes it harder to fall asleep.
• Regular exercise - Being physically active during the day makes it easier to fall and stay asleep at night. However, don't exercise vigorously right before bed.
• Healthy diet - Eating nutrient-dense whole foods and avoiding heavy meals, sugary foods, and caffeine at night supports quality sleep.

Additionally, it's wise to avoid napping during the day whenever possible. While power naps of 20 minutes or less can provide an energizing boost, longer naps and napping too close to bedtime can negatively impact nighttime sleep.

If you try implementing good sleep hygiene habits but still struggle with sleep issues like insomnia, sleep apnea, or restless leg syndrome, consider consulting a sleep specialist. The experts at Vital Hormones Clinic provide cutting-edge testing and treatment plans tailored to your unique sleep and hormonal health needs. Their personalized programs help patients achieve transformative results so they can finally sleep soundly and wake up feeling refreshed.

By focusing on healthy lifestyle factors like diet, exercise, stress management, and your bedroom environment, most people can improve their quality of sleep. Pay attention to what affects your energy, mood, and alertness the next day and tweak your evening routines accordingly. Improving your sleep hygiene takes some trial and error, but with a little diligence, you'll be snoozing peacefully in no time.