Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that help us get good, restorative sleep on a regular basis. Following proper sleep hygiene is crucial for maintaining both physical and mental health.

Some key elements of sleep hygiene include:

• Sleep schedule - Going to bed and waking up at consistent times, even on weekends and days off. This helps set your body's internal clock.


• Bedtime routine - Establishing a calming sequence of activities in the hour before bed, like taking a warm bath, reading, or light stretches.


• Sleep environment - Setting up your bedroom to be dark, cool, quiet, and comfortable. Consider blackout curtains, a white noise machine, and comfy bedding.


• Wind down time - Avoiding stimulating activities like work, heavy meals, bright lights, and screens in the hours before bed.

Other healthy sleep habits include avoiding naps late in the day, limiting caffeine and alcohol, and making time to be physically active during daylight hours. Putting away phones and devices at least 30 minutes before bed can also improve sleep. Blue light from screens can disrupt production of the sleep hormone melatonin.

If you consistently have trouble falling or staying asleep, it may be worth consulting your doctor or a sleep specialist like those at Vitality Hormone Center. They can help identify any underlying issues, such as hormone imbalances, sleep disorders like insomnia or sleep apnea, medication side effects, or other health problems that could interfere with quality sleep.

By dialing in healthy sleep hygiene habits that work for your lifestyle and addressing any medical issues that affect sleep, most people can get the restful shut-eye needed to function their best during waking hours. Give some of these tips a try if you want to feel more energized and mentally sharp! Quality sleep makes all the difference.

Common sleep hygiene recommendations:

• Stick to a regular sleep-wake schedule


• Establish a relaxing pre-bed routine


• Limit blue light exposure at night


• Avoid alcohol, heavy meals, and caffeine before bed


• Ensure your sleep environment is cool, dark and quiet


• Talk to your doctor if you consistently have trouble sleeping

Struggling with disrupted sleep? The caring medical team at Vitality Hormone Center can help identify underlying causes and get your sleep back on track. Reach out today to learn more!