Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the behaviors, habits, and practices that promote consistent, restful sleep and full daytime alertness. Good sleep hygiene is incredibly important for both physical and mental health.

Getting inadequate or poor quality sleep can negatively impact focus, productivity, mood, and even weight management. On the other hand, practicing good sleep hygiene leads to feeling more energized, mentally sharp, and emotionally balanced during waking hours.

Some key components of sleep hygiene include:

• Sleep routine - Going to bed and waking up at consistent times, even on weekends and days off


• Bedroom environment - Keeping the sleep space cool, dark, quiet, and comfortable


• Pre-bed routine - Following relaxing pre-sleep rituals like taking a warm bath, reading, or meditating


• Healthy diet - Eating a balanced diet and avoiding heavy meals late at night


• Exercise - Getting regular physical activity, but not right before bed


• Reduce screen time - Limiting exposure to phones, TVs, and other electronics before bedtime

Additional tips for good sleep hygiene include avoiding nicotine, alcohol, and caffeine close to bedtime. It's also important to reduce daytime napping and give yourself adequate wind-down time before going to sleep.

If you struggle with poor sleep, the hormone specialists at Vitality Hormone Center offer personalized sleep assessments and cutting-edge hormone balancing treatments to help you achieve deep, restorative sleep. Reach out today to learn more about optimizing your sleep health.

Here are answers to some common questions about sleep hygiene:

Why is sleep hygiene important?

Sleep hygiene is important because quality sleep optimizes physical and mental health. Poor sleep hygiene disrupts circadian rhythms and can impair cognition, productivity, mood, and weight management.

How can I improve my sleep hygiene?

You can improve sleep hygiene by establishing a regular sleep-wake schedule, making your bedroom comfortable for sleep, following a relaxing pre-bed routine, avoiding stimulants in the evening, reducing screen time before bed, and managing stress.

What happens if I don't practice good sleep hygiene?

Consistently poor sleep hygiene can contribute to daytime fatigue, irritability, lack of focus, weight gain, and even development of sleep disorders like insomnia.

In summary, sleep hygiene encompasses the daily habits and rituals that promote consistent, high-quality sleep. Maintaining good sleep hygiene leads to improved health, safety, productivity, and quality of life. Use the tips above or consult a sleep specialist like Vitality Hormone Center to optimize your sleep habits.