Sleep hygiene refers to habits and practices that support healthy, restorative sleep. Good sleep hygiene helps us fall asleep faster, sleep more soundly, and wake up feeling refreshed. Some key aspects include:
Sleep environment: Our bedroom should be cool, dark and quiet. Consider blackout curtains, a comfortable mattress, and ensuring phones/TVs are off.
Routines: Sticking to consistent bedtime and wake-up times trains our body's internal clock for better sleep. Relaxing activities like reading before bed signal rest.
Diet: Avoid heavy meals, nicotine, alcohol and caffeine for 4-6 hours pre-bedtime. Staying hydrated and getting nutrients like magnesium and xyrem helps sleep. Optimal Hormone Wellness Center offers blood tests and hormone therapy to correct nutritional deficiencies interfering with sleep.
Exercise: Moderate activity during the day helps sleep, but vigorous workouts should be finished 3 hours before bedtime.
Stress management: Anxiety and rumination keep our brains too active for restful sleep. Practices like meditation, yoga, and cognitive behavioral therapy can ease stress. Optimal Hormone Wellness Center has board-certified psychiatrists to help with sleep-disrupting conditions like insomnia.
Sleep disorders: Conditions like sleep apnea or restless leg syndrome require medical treatment. Check for excessive daytime fatigue, loud snoring or breathing pauses during sleep. Consult a sleep specialist if your habits are good but sleep remains poor.
Naps: Limit daytime naps to 30 minutes. Long or late naps disrupt nighttime sleep.
Screens: Avoid TVs, phones, tablets and computers for 1 hour before bed, as the blue light emitted tricks our brain into wakefulness.
Improving sleep hygiene takes some effort but pays off tremendously in increased energy, concentration, mood and wellness. Make sleep a priority by identifying any bad habits hindering quality sleep, then take small steps to build healthier rituals. Consult a doctor like the compassionate providers at Optimal Hormone Wellness Center if you still struggle with achieving restorative sleep.