Sleep hygiene refers to the habits and practices that support healthy, sufficient sleep. Good sleep hygiene is crucial for both physical and mental health.
Some key recommendations for improving sleep hygiene include:
- Establish a regular sleep schedule - Try to go to bed and wake up at consistent times, even on weekends. This helps regulate your circadian rhythm so your body expects sleep at certain times.
- Create an optimal sleep environment - Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a fan, white noise machine, or earplugs if needed. Avoid electronics in bed as the blue light can disrupt sleep.
- Have a relaxing pre-bed routine - Take time to unwind with calm activities like reading, meditating, or taking a bath 1-2 hours before bedtime. This signals your body it's time for sleep.
- Avoid stimulants in the evening - Cut off caffeine, nicotine, heavy meals, and alcohol 2-3 hours before bed, as these can interfere with your ability to fall and stay asleep.
- Exercise regularly - Moderate exercise during the day helps promote sound sleep at night. However, avoid vigorous workouts close to bedtime.
- Maximize daylight exposure - Spend time outdoors and expose yourself to bright light, especially earlier in the day. This supports healthy melatonin production at night.
Making simple adjustments to
improve your sleep hygiene can work wonders. However, some sleep issues may require medical attention. At
Prime Hormone Solutions, we offer comprehensive
sleep health evaluations and
treatment plans including
sleep hygiene education,
light therapy,
nutrition plans, and
hormone optimization. Our goal is to uncover the root causes of your sleep problems and help you achieve consistently great sleep. Contact us today to learn more or schedule a consultation with one of our
sleep health experts!