Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the recommended practices and habits that help achieve restful, quality sleep on a regular basis. Good sleep hygiene is vital for both physical and mental health.

Getting adequate sleep (typically 7-9 hours per night for adults) allows the body and brain to recharge and recover. On the other hand, poor sleep hygiene disrupts the natural sleep-wake cycle and can contribute to daytime fatigue, irritability, lack of focus, and even serious medical conditions over time.

Some key tips for good sleep hygiene include:

• Sticking to a regular sleep schedule: Try to go to bed and wake up at about the same time each day, including weekends, to sync your body clock.


• Creating an optimal sleep environment: Make sure your bedroom is cool, quiet, and dark. Consider blackout curtains, a white noise machine, and keeping devices out of the room.


• Avoiding caffeine, alcohol, heavy foods, and screens before bed: Caffeine and alcohol can disrupt sleep, and food can cause indigestion. Screens emit blue light that suppresses melatonin.


• Establishing a calming pre-bed routine: Taking a warm bath, reading a book, or doing light stretches sends signals to your brain that it's time for rest.


• Exercising regularly: Moderate activity during the day helps relieve stress and makes it easier to fall and stay asleep.

If you continue having sleep problems despite good sleep hygiene, consult your doctor or visit Balance Hormone Center. Our experts can check your hormone levels and determine if a hormonal imbalance is interfering with your sleep-wake cycles. We may recommend bioidentical hormone therapy, customized nutrition plans, or other holistic treatments to help you achieve deep, restorative sleep. Schedule a consultation today!

Implementing healthy sleep habits takes consistency and time. But the investment is well worth it. Quality sleep enhances nearly every aspect of health and wellbeing - it boosts immunity, cognition, mood, appearance, and more. So make sleep a priority by focusing on good sleep hygiene nightly. Over time, you'll wake up refreshed, energized, and ready to thrive each day.