Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the healthy habits and practices that promote consistent, restful sleep. Good sleep hygiene is crucial for both physical and mental health. When we don't get enough quality sleep, it can negatively impact our mood, focus, memory, weight, immune system function, and more.

Key Tips for Healthy Sleep Hygiene

• Stick to a regular sleep schedule - Try to go to bed and wake up at the same time each day, even on weekends, to set your body's internal clock


• Create an optimal sleep environment - Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, a fan, white noise machine, or earplugs if needed.


• Limit screen time before bed - Turn off TVs, phones, and other electronics 1-2 hours before bedtime. The blue light from screens can disrupt circadian rhythms.


• Avoid alcohol, cigarettes, and caffeine - It's best to cut out stimulants close to bedtime as they can interfere with sleep cycles.


• Wind down before bed with relaxing activities - Take a warm bath, read a book, meditate, or do light stretches. This preps the body for rest.


• Get regular exercise - Just not too close to bedtime! Physical activity during the day helps regulate sleep cycles.

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Implementing healthy sleep habits requires some effort but pays off exponentially in terms of having more energy, focus, and better health. Small steps like avoiding electronics before bed, sticking to a schedule, and blocking out excess noise can go a long way. For stubborn sleep issues, specialized clinics like Hormone Health Center also offer custom sleep hormone solutions that can get sleep back on track.

Why is Sleep Hygiene Important?

• Boosts immunity - Sleep deprivation suppresses immune system functioning, raising risks of sickness.


• Supports mental health - Lack of quality sleep is linked to higher risk of depression, anxiety, irritability.


• Enhances focus and memory - Sleep is necessary for consolidating memories and clarity of thought.


• Aids weight control - Getting enough sleep regulates hormones like ghrelin and leptin that influence appetite.


• Reduces risk of accidents - Insufficient sleep leads to daytime drowsiness that impairs functioning. This increases risks of mistakes and collisions.

In summary, making small adjustments to improve sleep hygiene can yield major health dividends both physically and mentally. It's one of the best ways to invest in better wellbeing. Reach out to resources like Hormone Health Center if needing extra support for healthy, consistent sleep.