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 bedrooms should be cool, dark, and quiet. Consider blackout curtains, a comfortable mattress, breathable bedding, and keeping devices like TVs and computers out of the space.
- Sleep schedule - Going to bed and waking up at consistent times trains our body's internal clock for better sleep. Most adults need 7-9 hours per night.
- Wind down routine - Calming activities before bed like reading, meditating, or taking a bath signal to our brains it's time for sleep. Avoid bright lights from devices.
- Stimulants - Caffeine, nicotine, alcohol and big meals too close to bedtime can disrupt sleep. Curb consumption 3-4 hours before bed.
- Relaxation - Anxiety and stress inhibit quality sleep. Practices like yoga, deep breathing and mindfulness meditation before bed help us decompress.
- Exercise - Moderate activity during the day, especially morning light, helps regulate our sleep-wake cycles. Just avoid intensive workouts close to bedtime.
Making small adjustments to our habits around the key areas above can add up to big improvements in how we feel every day. For some people though, poor sleep persists despite good sleep hygiene. This may indicate an underlying condition.
The medical experts at Revive Hormone Clinic specialize in sleep and hormone imbalances. We provide cutting-edge testing and personalized treatment plans to help patients achieve healthy, restful sleep. Even minor hormone deficiencies can greatly impact sleep quality. Our treatments can get your sleep back on track so you wake up feeling energetic and restored.
In summary,
sleep hygiene comes down to optimizing our environments, schedules, wind-down routines, stimulant intake, stress levels and activity to align with the body's natural sleep mechanisms. Check on your sleep hygiene habits and make positive changes. If sleep issues continue despite your best efforts, consider getting checked for other factors like hormone imbalances.
Revive Hormone Clinic' sleep health programs offer advanced testing and proven treatments to help you achieve your best sleep. Sweet dreams!