Sleep hygiene - Hormone Harmony Clinic

What is sleep hygiene?

Sleep hygiene refers to the behaviors, habits, and practices that support healthy, restful sleep. Good sleep hygiene is incredibly important for both physical and mental health.

Getting adequate, high-quality sleep each night allows the body to restore and recharge. Skimping on sleep prevents the body from completing important processes tied to healing, immune function, memory consolidation, and more. Over the long-term, poor sleep hygiene is associated with medical issues like obesity, diabetes, heart disease, and mood disorders.

Here are some key tips for practicing good sleep hygiene:

• Keep a consistent sleep schedule. Go to bed and wake up at the same time each day, including weekends, as much as possible. This helps regulate the body's internal clock for sleep.
• Limit blue light exposure in the evenings. Light from screens on phones, computers, and TVs signal the brain to stay awake. Avoid screens for 1-2 hours before bedtime.
• Make sure your bedroom is cool, dark, and quiet. An environment that facilitates sleep helps you fall asleep faster and stay asleep. Consider a white noise machine or blackout curtains if needed.
• Avoid large meals, nicotine, alcohol, and caffeine for 3-4 hours before bed, as these can disrupt sleep.
• Exercise regularly during the day. Moderate activity helps relieve stress and tires the body for better sleep. Just don't exercise right before bed, as it may revitalize you.
• Establish a calming pre-bed routine, like taking a bath, reading, or light stretches. Easing into sleep with relaxing activities signals to the brain and body it's time to unwind.

Here are some common questions and answers about sleep hygiene:

How much sleep do adults need?

The National Sleep Foundation recommends 7-9 hours of sleep per night for adults ages 18-64 and 7-8 hours for older adults. Amounts vary slightly by individual.

What drinks help promote sleep?

Decaffeinated herbal teas, tart cherry juice, golden milk with turmeric, and chamomile tea may help relax the body before bed.

What foods help with sleep?

Foods like nuts, fatty fish, cherries, whole grains, and foods with vitamin B6 promote sleep due to compounds like tryptophan, melatonin, and serotonin.

Improving sleep hygiene takes consistency and time to build habits. But the impact on health and wellbeing make it incredibly worthwhile. By taking small steps each day, anyone can work towards better sleep.