Sleep hygiene - Vitality Restored Clinic

What is sleep hygiene?

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

Getting adequate, high-quality sleep each night allows our bodies to recharge and repair. Without it, we raise our risks for chronic diseases, depression, accidents, and obesity. So what exactly should we do to practice good sleep hygiene?

Key Tips for Better Sleep Hygiene

Here are some key tips for practicing healthy sleep habits:

• Stick to a sleep schedule - Going to bed and waking up at consistent times helps regulate your body's internal clock for better sleep.
• Create an optimal sleep environment - Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a white noise machine, and ensuring your mattress and pillows are comfortable.
• Avoid screens before bed - Don't use phones, tablets, computers, or TVs for at least 30 minutes to an hour before trying to fall asleep. The blue light from screens inhibits melatonin production.
• Establish a relaxing bedtime routine - Take time to unwind by dimming lights, reading a book, meditating, or taking a bath. This signals your body that it's time for rest.
• Limit daytime naps - While power naps can boost productivity, too much daytime sleeping can make it tougher to fall asleep at night.
• Exercise regularly - Moderate activity like walking during the day helps relieve stress and tires your body for better nighttime sleep. Just avoid vigorous workouts close to bedtime.
• Eat well, but not heavily before bed - Have a light snack if hungry. Large, heavy meals too close to bed can interfere with sleep.
• Limit caffeine and alcohol - Consuming either too close to bed makes it harder to both fall and stay asleep.

Making simple tweaks to our daily habits can add up to consistent, high-quality sleep. Try picking 2-3 of the tips above to focus on improving first. With time, healthy sleep practices will become effortless routine. Sweet dreams!