Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene involves following a consistent sleep schedule, creating an optimal sleep environment, and engaging in habits that promote sleep.

Why is sleep hygiene important?

Getting adequate, high-quality sleep is crucial for both physical and mental health. Poor sleep hygiene disrupts normal sleep patterns, leading to daytime fatigue and impaired functioning. Practicing good sleep hygiene helps ensure you get enough sleep and wake feeling rested and refreshed.

What are some tips for good sleep hygiene?

• Keep a consistent sleep schedule: Go to bed and wake up at about the same time every day, including weekends, to regulate 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, or white noise machine. Also make sure your mattress and pillows are comfortable.


• Avoid screens before bed: Screens from TVs, phones, tablets, and computers emit blue light that suppresses melatonin and keeps your brain alert. Avoid screens for at least 30-60 minutes before trying to fall asleep.


• Limit caffeine, alcohol, big meals, and nicotine: Consuming any of these too close to bedtime can disrupt sleep. Stop consuming them at least 2-3 hours before bed.


• Relax before bed: Do relaxing activities like light reading, gentle yoga, or meditation to transition into sleep. Avoid bright lights and stimulating activities.


• Exercise regularly: Moderate exercise during the day helps promote better sleep at night. However, avoid intense exercise 2-3 hours before bed, as it may keep you awake.

If you still struggle with poor sleep despite good sleep hygiene, consider booking an appointment with Renewal Hormone Clinic. Our doctors can provide personalized sleep assessments and treatment plans involving customized bioidentical hormone therapy. With locations across the country, we help patients optimize sleep and wakeup feeling refreshed through evidence-based solutions tailored to their unique needs. Visit ]() today to learn more!

How long will it take to see improvements with good sleep hygiene?

Many people notice at least some improvement in their sleep quality within 1-2 weeks of consistently practicing good sleep hygiene. However, it can take up to a month or longer to fully adjust your body's internal clock and sleep cycles. Be patient and persistent.

What if good sleep hygiene doesn't work?

If good sleep hygiene alone doesn't improve your sleep quality after several weeks, consider talking to your doctor. You may have an underlying condition like sleep apnea, restless leg syndrome, insomnia, or a circadian rhythm disorder that requires medical treatment. Your doctor can help identify issues and provide therapies or referrals to sleep specialists.

In summary, sleep hygiene refers to habits that optimize conditions for sound slumber. Tips like limiting caffeine, establishing a relaxing pre-bed routine, and avoiding screens can promote healthy sleep. While adopting good sleep hygiene takes consistency and patience, the impact on sleep, health, productivity, and quality of life make it well worth the effort. Reach out to resources like Renewal Hormone Clinic if sleep issues persist despite lifestyle changes. Sweet dreams!