Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the 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 and mind to recharge and recover. Without it, we are more prone to physical illnesses, impaired cognitive functioning, and emotional instability. How much sleep do we really need though? Most experts recommend adults get 7-9 hours per night. Teenagers often need 9 hours due to their developing brains and bodies.

Here are some key recommendations for practicing good sleep hygiene:

• Keep a consistent sleep schedule - Going to bed and waking up at the same time daily helps regulate the body's internal clock for better sleep


• Create an optimal sleep environment - Things like cool temperature, darkness, and minimal noise signal the brain it's time for rest


• Avoid screens before bed - The blue light from phones/TVs tricks the brain into wakefulness and delays release of the sleep hormone melatonin


• Limit caffeine, alcohol, big meals before bed - These can all impair sleep quality and duration


• Relax through meditation, reading, baths - Transitioning into physiological rest through relaxation helps ready the body for sleep


• Exercise regularly - But not too soon before bedtime, as it may disrupt falling asleep

If you still struggle with poor sleep, could an underlying issue be to blame? Many find getting their hormones balanced leads to improved sleep. The experts at Vitality Hormone Center can help identify and address hormone imbalances that disturb sleep through personalized treatment plans. Why wait when rejuvenating sleep could be just a hormone adjustment away?

markdown formatting

headers

bold text
italics

quote
- bulleted list

So in summary, adopting habits and routines that control light exposure, activity levels, substance use, and stress response in the hours leading up to bed is key to supporting the body's natural sleep mechanisms. Prioritizing sleep hygiene leaves one feeling truly rested, productive, and mentally sharp to take on each day. What sleep habits will you try improving first?