What is sleep hygiene?
Sleep hygiene refers to the habits and practices that are necessary to have normal, quality nighttime sleep and full daytime alertness. Good sleep hygiene is crucial for both physical and mental health.
Some key components of good sleep hygiene include:
- Sticking to a sleep schedule - Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's natural circadian rhythm and sleep-wake cycle.
- Creating a restful sleep environment - Make sure your bedroom is dark, quiet, tidy and at a comfortable temperature. Consider using blackout curtains, a white noise machine, earplugs or a sleep mask if needed.
- Limiting exposure to blue light before bed - Blue light from phones, TVs, computers and other electronics can suppress melatonin and make it harder to fall asleep. Avoid these devices in the 1-2 hours leading up to bedtime.
- Establishing a relaxing pre-bed routine - Take time to wind down before bed by reading a book, taking a warm bath or doing light stretches. Having a consistent, pleasant routine signals to your body that it's time to sleep.
- Avoiding caffeine, alcohol and heavy meals before bed - Consuming stimulants like coffee, energy drinks or chocolate too close to bedtime can disrupt sleep. Large meals and alcoholic drinks may also lead to fitful sleep.
- Exercising regularly - Moderate exercise during the day can help promote sound sleep at night. However, vigorous workouts close to bedtime may be too stimulating.
- Taking power naps - Limiting naps to 20-30 minutes in the early afternoon can help boost alertness without interfering with nighttime sleep. Longer naps and those taken later in the day can make it harder to fall asleep at night.
- Having a comfortable, supportive mattress - Invest in a good mattress and pillow that suits your sleeping needs and position. An old, sagging mattress can cause back pain and restless nights.
Making simple tweaks to your daily routines and sleep setup can go a long way in improving sleep quality. However, for some people, poor sleep persists despite good sleep hygiene. If you continue having trouble sleeping, consult with your doctor. You may have an underlying condition like insomnia, sleep apnea or restless leg syndrome that requires treatment.
At The Hormone Hub, we understand the vital role hormones play in getting a good night's sleep. Conditions like menopause, andropause and thyroid disorders can disrupt sleep-wake cycles and cause chronic fatigue. Our experienced physicians provide cutting-edge hormone replacement therapies to help patients achieve healthy, restorative sleep. Contact us today to learn more about our sleep health services!