What is sleep hygiene?
Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Following good sleep hygiene is important for bothphysical and mental health.
Some key recommendations for good sleep hygiene include:
- Sticking to a regular sleep schedule - Going to bed and waking up at consistent times helps regulate your body's internal clock for better sleep.
- Creating an optimal sleep environment - This means a dark, quiet, and comfortable bedroom that is not too hot or cold. Things like blackout curtains, a comfortable mattress, and noise-blocking devices can help.
- Avoiding screens before bed - The blue light from screens like phones and computers can disrupt normal melatonin production and make it harder to fall asleep. Experts recommend avoiding screens in the 1-2 hours before bedtime.
- Establishing a relaxing pre-bed routine - Taking time to unwind with calming activities like reading, meditation, or gentle yoga can help ease the transition into sleep.
- Limiting caffeine, alcohol, and heavy meals before bed - These can all negatively impact sleep quality.
Following good sleep hygiene over time can promote deeper, more restorative sleep during the night. It also helps sync your circadian rhythms so that you feel alert during the day and tired at an appropriate bedtime.
Some common signs that your hormones may be contributing to sleep problems include:
- Difficulty falling or staying asleep
- Frequent nighttime awakenings
- Feeling unrested after a full night's sleep
- Changes in sleep patterns as you age
Don't live with poor sleep - get to the root cause with Hormone Harmony today! Their integrated approaches combine nutrition coaching, supplements, and bioidentical hormones to restore optimal hormone levels and sleep.