Sleep hygiene - Rebalance Hormone Clinic

What is sleep hygiene?

Sleep hygiene refers to the behaviors, habits, and practices that can help us get better quality sleep on a regular basis. Having good sleep hygiene simply means following a routine that prepares our minds and bodies for restful sleep.

Some examples of good sleep hygiene habits include:

• Sticking to a regular sleep schedule - Going to bed and waking up at about the same time every day, including weekends, helps regulate your body's internal clock for better sleep.
• Creating a restful bedroom environment - Things like keeping your room at a comfortable temperature, blocking out excess light and noise, and only using your bed for sleep (not work or TV) signal to your brain that your bedroom is a place for rest.
• Avoiding certain food and drinks at night - Limiting stimulants like caffeine, alcohol, heavy meals, and spicy foods in the evening helps prevent disrupted sleep later on.
• Having a relaxing pre-bed routine - Taking some time to unwind by reading a book, taking a warm bath, doing light stretches, or practicing meditation makes it easier to fall asleep.
• Getting regular exercise and exposure to daylight - Being physically active during the day and getting natural light helps regulate hormones that influence our sleep/wake cycles.

Following basic sleep hygiene recommendations goes a long way towards supporting healthy, high-quality sleep. Getting enough good sleep plays a vital role in immune function, mood, focus and concentration, and overall health. Making small, consistent adjustments to your daily and nightly routines can optimize the sleep your mind and body needs.

Want to improve your sleep right away? Start with just 1-2 changes like avoiding screens before bed, establishing a calming pre-bed ritual, or setting a consistent wake-up time. Focus on those new habits for a few weeks until they become automatic. Then pick another small tweak to work on. Bit by bit, you'll shape healthy sleep practices tailored to your lifestyle and needs.

Sweet dreams! Let me know if you have any other questions.