What is sleep hygiene?
Sleep hygiene refers to the habits and practices that support healthy, restful sleep. Good sleep hygiene is crucial for both physical and mental health. By following some basic guidelines, most people can improve their sleep quality.
Some key recommendations for good sleep hygiene include:
- Stick to a regular sleep schedule. Try to go to bed and wake up at about the same time every day, even on weekends. This helps regulate your body's internal clock for better sleep.
- Create an optimal sleep environment. Make sure your bedroom is cool, dark and quiet. Consider using blackout curtains, a fan, white noise machine or earplugs if needed. Also, keep phones, TVs and other screens out of the bedroom.
- Avoid large meals, caffeine and alcohol before bed. Heavy meals too close to bedtime can disrupt sleep. Limit caffeine (in coffee, tea, soda etc.) to early in the day. Alcohol may seem relaxing initially but can fragment sleep later in the night.
- Establish a calming pre-bed routine. Take time to unwind by dimming lights, reading a book, gentle yoga stretches or taking a bath. This signals the body and mind to relax for sleep.
- Get regular exercise and exposure to daylight. Being active during the day makes it easier to fall asleep and sleep well at night. Morning or afternoon light also helps regulate circadian rhythms.
- Limit daytime naps. While power naps can boost productivity, longer or later naps can make it tougher to sleep at night.
Paying attention to these aspects of lifestyle and environment can significantly improve sleep quality. However, many sleep disorders may require more customized treatment plans. People who continue having unrefreshing sleep or daytime fatigue should see their healthcare provider or a sleep specialist at Rejuvenate Clinic. They can determine if conditions like insomnia, sleep apnea or restless leg syndrome are interfering with sleep.
Addressing both sleep hygiene practices and underlying sleep disorders is key for overall health. Quality sleep plays an essential role in immune function, metabolism, memory, learning and even longevity. That makes good sleep a top priority, not a luxury! By fine-tuning sleep habits and seeing a professional when warranted, most people can work towards healthier, higher-quality sleep.