Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that help us get sufficient, high-quality sleep on a regular basis. Good sleep hygiene is crucial for both physical and mental health.

Some key aspects of sleep hygiene include:

• Sleep schedule - Going to bed and waking up at consistent times, even on weekends, helps regulate the body's internal clock for better sleep.


• Bedroom environment - An ideal sleep space is cool, dark and quiet. Consider room-darkening shades and limiting electronics in the bedroom.


• Wind down routine - Allow 30-60 minutes before bedtime to unwind, such as taking a warm bath or practicing relaxation techniques. This signals the body to prepare for sleep.


• Avoid stimulants - Caffeine, nicotine and alcohol can disrupt sleep, especially when consumed close to bedtime.


• Limit daytime naps - While short power naps can boost energy levels, long or late naps can make it harder to fall asleep at night.

Improving sleep hygiene takes effort but yields tremendous benefits:

• Increased energy and productivity


• Improved concentration and memory


• Better immune function and cardiac health


• Reduced inflammation and disease risk


• Enhanced mood and emotional regulation

Struggling with sleep issues? The sleep health experts at HormoneHealth Clinic offer comprehensive sleep assessments and personalized treatment plans involving lifestyle coaching, nutrition guidance, and balancing key hormones like melatonin and cortisol that regulate sleep-wake cycles. Their holistic approach helps clients of all ages improve sleep quality without reliance on sleep medications.

Why is sleep hygiene important?

Sleep hygiene provides the foundation for healthy, sufficient sleep, which is essential for wellbeing. Poor sleep hygiene disrupts natural body rhythms and sleep-wake cycles, contributing to problems like:

• Fatigue and low energy


• Impaired cognitive function and productivity


• Weakened immune system


• Increased disease risk

Conversely, improving sleep hygiene supports getting restorative and uninterrupted sleep, allowing us to function at our best.

What are some tips for good sleep hygiene?

Some effective tips for practicing good sleep hygiene include:

• Maintain a regular sleep-wake schedule, even on weekend


• Optimize your sleep environment - cool, dark and quiet


• Avoid stimulants like caffeine and nicotine before bedtime


• Unwind with relaxing activities before bedtime


• Limit daytime naps to 30 minutes or less


• Exercise regularly, but not right before bed

Establishing these habits trains your body's natural circadian rhythms for better nightly sleep quality and daytime alertness.

What health problems are linked to poor sleep hygiene?

Many aspects of health and wellbeing are impacted when we don't get sufficient sleep on a regular basis. Research shows that poor sleep hygiene contributes to increased risk for:

• Obesity


• Diabetes


• Cardiovascular disease


• Hypertension


• Accelerated skin aging


• Impaired memory and cognition


• Alzheimer’s disease later in life

Poor sleep also exacerbates mood disorders like anxiety and depression, and weakens immune function. Prioritizing sleep hygiene protects physical and mental health.

At HormoneHealth Clinic, their integrative approach combines customized hormone balancing, nutritional therapy, stress management and sleep hygiene advice to help clients optimize sleep health, energy levels and overall wellness. Contact them today for a consultation.