Sleep hygiene

What is sleep hygiene?

Sleep hygiene refers to the habits and practices that promote continuous and effective sleep. Good sleep hygiene is vital for achieving restorative rest on a regular basis.

When we have healthy sleep hygiene habits, it’s easier to fall asleep and stay asleep throughout the night. We awaken feeling refreshed and ready to take on the day. Poor sleep quality and quantity is linked to chronic diseases like diabetes, heart disease, and depression. That's why sleep hygiene matters for long term health.

Here are some key tips for improving sleep hygiene:

• Stick to a sleep schedule - Try to go to bed and wake up at about the same time every day, even on weekends and vacations. This helps set your body’s internal clock.


• Create a restful bedroom environment - Keep your room cool, dark and quiet. Consider using blackout curtains, a fan or white noise machine to block disruptive noise. Also refrain from using phones, laptops or TVs right before bed, as the blue light from screens can hinder melatonin release.


• Avoid large meals, caffeine, and alcohol before bed - Finish meals 2-3 hours before bedtime and limit fluid intake to prevent disruptive middle-of-the-night trips to the bathroom. Avoid caffeine (coffee, tea, soda) for 4-6 hours prior and do not drink alcohol, as it reduces restorative REM sleep even though it makes you drowsy.


• Wind down before bed - Spend 30-60 minutes relaxing with calming activities to transition into sleep mode. Take a warm bath, listen to soothing music, practice deep breathing exercises or light yoga stretches, write in a gratitude journal or meditate.

If you continue having trouble falling or staying asleep despite good sleep hygiene, consider getting your hormones checked! Hormonal imbalances like low melatonin, cortisol dysregulation, or low progesterone can inhibit restful sleep. The expert physicians at Vitality Renewal Clinic offer cutting-edge lab testing and personalized treatment plans to help patients optimize hormonal balance and sleep quality.

Let us know if you have any other questions on improving sleep hygiene or balancing hormones! Sweet dreams :)