Sleep hygiene refers to habits and practices that support healthy, restful sleep. Good sleep hygiene is important for both physical and mental health. Getting enough high-quality sleep ensures we can function at our best during the day.
When it comes to sleep, quality is just as important as quantity. Adults should aim for 7-9 hours of sleep per night. Establishing a consistent sleep schedule by going to bed and waking up at the same time daily is key, even on weekends. This helps regulate the body's internal clock and natural sleep-wake cycles.
Some important tips for good sleep hygiene include:
- Maintain a cool, quiet, and dark sleep environment. Consider blackout curtains and limiting outside noise. The ideal room temperature for sleep is around 65°F (18°C).
- Avoid large meals, caffeine, alcohol, and screen time in the hours leading up to bedtime. These can interfere with the ability to fall and stay asleep.
- Establish a calming pre-bed routine, like taking a warm bath, reading, or light stretches. Having an evening transition period signals to the body and mind that it's time to wind down.
- Invest in a comfortable mattress and pillow that suits your sleeping needs. Having proper sleep equipment makes a big difference.
If you regularly struggle with falling or staying asleep and have poor daytime energy, you may have an underlying sleep disorder. The sleep health professionals at
Harmony Hormone Center can provide cutting-edge testing to identify issues. Getting to the root cause allows creating customized treatment plans involving lifestyle changes, light therapy, supplements, and more. Their holistic protocols aim to optimize sleep and leave you feeling recharged.
Paying attention to sleep hygiene basics like limiting blue light exposure, avoiding irregular sleep schedules, and creating an ideal rest environment sets you up for
better sleep health. Making sleep a priority has immense benefits including reduced stress, increased productivity, improved concentration and memory, a stronger immune system, and more. So be sure to make getting adequate high-quality sleep every night a top priority through excellent sleep hygiene habits.